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Italian sausage vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between Italian sausage and Steak?

  • Italian sausage is richer in Vitamin B1, while Steak is higher in Vitamin B12, Zinc, Selenium, Vitamin B6, Iron, and Vitamin B3.
  • Italian sausage's daily need coverage for Vitamin B1 is 46% higher.
  • Steak has 13 times less Sodium than Italian sausage. Italian sausage has 743mg of Sodium, while Steak has 58mg.

We used Sausage, Italian, pork, cooked and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Italian sausage vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 6.3% 27% 54% 27% 65% 73% 97% 0% 120%
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +75%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +67.8%
Contains more ZincZinc +165.3%
Contains less SodiumSodium -92.2%
Contains more SeleniumSelenium +44.5%
~equal in Potassium ~279mg
~equal in Copper ~0.085mg
~equal in Phosphorus ~163mg
~equal in Manganese ~mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0.96% 5% 30% 156% 54% 78% 0% 76% 163% 8.5% 3.8% 43%
Steak
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.5% 0% 3% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +741.9%
Contains more Vitamin KVitamin K +112.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +56.3%
Contains more Vitamin B2Vitamin B2 +29.2%
Contains more Vitamin B3Vitamin B3 +23.6%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin B12Vitamin B12 +69.2%
Contains more FolateFolate +20%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 27% 4% 47% 2%
Protein: 19.12 g
Fats: 27.31 g
Carbs: 4.27 g
Water: 47.13 g
Other: 2.17 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +43.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +301.9%
Contains more ProteinProtein +30%
Contains more WaterWater +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 56% 11%
Saturated Fat: Sat. Fat 10.195 g
Monounsaturated Fat: Mono. Fat 17.108 g
Polyunsaturated fat: Poly. Fat 3.518 g
Steak
1
46% 50% 5%
Saturated Fat: Sat. Fat 8.443 g
Monounsaturated Fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains more Mono. FatMonounsaturated Fat +86.5%
Contains more Poly. FatPolyunsaturated fat +292.6%
Contains less Sat. FatSaturated Fat -17.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Italian sausage Steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Italian sausage Steak Opinion
Calories 344kcal 271kcal Italian sausage
Protein 19.12g 24.85g Steak
Fats 27.31g 19.02g Italian sausage
Vitamin C 0.1mg 0mg Italian sausage
Net carbs 4.17g 0g Italian sausage
Carbs 4.27g 0g Italian sausage
Cholesterol 57mg 78mg Italian sausage
Vitamin D 41IU 6IU Italian sausage
Magnesium 18mg 23mg Steak
Calcium 21mg 12mg Italian sausage
Potassium 304mg 279mg Italian sausage
Iron 1.43mg 2.4mg Steak
Sugar 1.86g 0g Steak
Fiber 0.1g 0g Italian sausage
Copper 0.08mg 0.085mg Steak
Zinc 2.39mg 6.34mg Steak
Phosphorus 170mg 163mg Italian sausage
Sodium 743mg 58mg Steak
Vitamin A 16IU 25IU Steak
Vitamin A RAE 10µg 7µg Italian sausage
Vitamin E 0.25mg Italian sausage
Vitamin D 1µg 0.1µg Italian sausage
Selenium 22µg 31.8µg Steak
Vitamin B1 0.623mg 0.074mg Italian sausage
Vitamin B2 0.233mg 0.301mg Steak
Vitamin B3 4.165mg 5.149mg Steak
Vitamin B6 0.33mg 0.5mg Steak
Vitamin B12 1.3µg 2.2µg Steak
Vitamin K 3.4µg 1.6µg Italian sausage
Folate 5µg 6µg Steak
Choline 78.2mg Italian sausage
Saturated Fat 10.195g 8.443g Steak
Monounsaturated Fat 17.108g 9.171g Italian sausage
Polyunsaturated fat 3.518g 0.896g Italian sausage
Tryptophan 0.161mg 0.278mg Steak
Threonine 0.792mg 1.171mg Steak
Isoleucine 0.731mg 1.157mg Steak
Leucine 1.343mg 2.142mg Steak
Lysine 1.522mg 2.38mg Steak
Methionine 0.486mg 0.672mg Steak
Phenylalanine 0.67mg 0.997mg Steak
Valine 0.804mg 1.242mg Steak
Histidine 0.577mg 0.931mg Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian sausage Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Italian sausage
45%
Steak
Minerals Daily Need Coverage Score
48%
Italian sausage
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 685mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 1.752g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 28)
Which food is lower in Cholesterol?
Italian sausage
Italian sausage is lower in Cholesterol (difference - 21mg)
Which food is cheaper?
Italian sausage
Italian sausage is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Italian sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174586/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.