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Italian sausage raw vs Flank steak - In-Depth Nutrition Comparison

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The main differences between Italian sausage raw and Flank steak

  • Italian sausage raw is richer in Vitamin B1, yet Flank steak is richer in Vitamin B12, Zinc, Vitamin B3, Vitamin B6, Phosphorus, Selenium, and Iron.
  • Daily need coverage for Vitamin B1 from Italian sausage raw is 41% higher.
  • Italian sausage raw contains 13 times more Sodium than Flank steak. Italian sausage raw contains 731mg of Sodium, while Flank steak contains 56mg.

Food types used in this article are Sausage, Italian, pork, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Italian sausage raw vs Flank steak infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Italian sausage raw
Italian sausage raw
0
:
8
Flank steak
Flank steak
Contains more Calcium +11.1%
Contains more Iron +47.5%
Contains more Magnesium +64.3%
Contains more Phosphorus +47.9%
Contains more Potassium +34%
Contains less Sodium -92.3%
Contains more Zinc +173.7%
Equal in Copper - 0.082
Italian sausage raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 10% 61% 23% 96% 49% 27%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Calcium +11.1%
Contains more Iron +47.5%
Contains more Magnesium +64.3%
Contains more Phosphorus +47.9%
Contains more Potassium +34%
Contains less Sodium -92.3%
Contains more Zinc +173.7%
Equal in Copper - 0.082

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Italian sausage raw
Italian sausage raw
3
:
7
Flank steak
Flank steak
Contains more Vitamin C +∞%
Contains more Vitamin B1 +657.3%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +126.6%
Contains more Vitamin B6 +93%
Contains more Folate +12.5%
Contains more Vitamin B12 +79.1%
Equal in Vitamin B5 - 0.545
Italian sausage raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 142% 39% 61% 31% 70% 6% 114% 0%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +657.3%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +126.6%
Contains more Vitamin B6 +93%
Contains more Folate +12.5%
Contains more Vitamin B12 +79.1%
Equal in Vitamin B5 - 0.545

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Italian sausage raw
Italian sausage raw
3
:
2
Flank steak
Flank steak
Contains more Fats +280.7%
Contains more Carbs +∞%
Contains more Protein +94.1%
Contains more Water +25.6%
Italian sausage raw
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +280.7%
Contains more Carbs +∞%
Contains more Protein +94.1%
Contains more Water +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Italian sausage raw
Italian sausage raw
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +332.3%
Contains more Polyunsaturated fat +1151.6%
Contains less Saturated Fat -69.9%
Italian sausage raw
38% 48% 14%
Saturated Fat: 11.27 g
Monounsaturated Fat: 14.34 g
Polyunsaturated fat: 4.03 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +332.3%
Contains more Polyunsaturated fat +1151.6%
Contains less Saturated Fat -69.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Italian sausage raw Flank steak
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Italian sausage raw Flank steak Opinion
Net carbs 0.65g 0g Italian sausage raw
Protein 14.25g 27.66g Flank steak
Fats 31.33g 8.23g Italian sausage raw
Carbs 0.65g 0g Italian sausage raw
Calories 346kcal 192kcal Italian sausage raw
Calcium 18mg 20mg Flank steak
Iron 1.18mg 1.74mg Flank steak
Magnesium 14mg 23mg Flank steak
Phosphorus 142mg 210mg Flank steak
Potassium 253mg 339mg Flank steak
Sodium 731mg 56mg Flank steak
Zinc 1.79mg 4.9mg Flank steak
Copper 0.08mg 0.082mg Flank steak
Vitamin E 0.38mg Flank steak
Vitamin C 2mg 0mg Italian sausage raw
Vitamin B1 0.568mg 0.075mg Italian sausage raw
Vitamin B2 0.168mg 0.133mg Italian sausage raw
Vitamin B3 3.25mg 7.363mg Flank steak
Vitamin B5 0.51mg 0.545mg Flank steak
Vitamin B6 0.3mg 0.579mg Flank steak
Folate 8µg 9µg Flank steak
Vitamin B12 0.91µg 1.63µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.114mg 0.182mg Flank steak
Threonine 0.563mg 1.105mg Flank steak
Isoleucine 0.52mg 1.259mg Flank steak
Leucine 0.956mg 2.201mg Flank steak
Lysine 1.083mg 2.338mg Flank steak
Methionine 0.346mg 0.72mg Flank steak
Phenylalanine 0.477mg 1.093mg Flank steak
Valine 0.572mg 1.372mg Flank steak
Histidine 0.411mg 0.883mg Flank steak
Cholesterol 76mg 79mg Italian sausage raw
Saturated Fat 11.27g 3.395g Flank steak
Monounsaturated Fat 14.34g 3.317g Italian sausage raw
Polyunsaturated fat 4.03g 0.322g Italian sausage raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian sausage raw Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Italian sausage raw
48%
Flank steak
Minerals Daily Need Coverage Score
39%
Italian sausage raw
47%
Flank steak

Comparison summary

Which food is lower in Sugar?
Italian sausage raw
Italian sausage raw is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Italian sausage raw
Italian sausage raw is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 675mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 7.875g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.