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Steak vs. Italian sausage — In-Depth Nutrition Comparison

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What are the main differences between steak and Italian sausage?

  • Steak is richer in vitamin B12, zinc, selenium, vitamin B6, iron, and vitamin B3, while Italian sausage is higher in vitamin B1.
  • Italian sausage's daily need coverage for vitamin B1 is 46% higher.
  • Italian sausage has 3 times less zinc than steak. Steak has 6.34mg of zinc, while Italian sausage has 2.39mg.
  • Italian sausage is lower in cholesterol.
  • Italian sausage has a higher glycemic index (28) than steak (0).

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

Infographic

Steak vs Italian sausage 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.
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%
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%
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%
Contains more CalciumCalcium +75%
~equal in Potassium ~304mg
~equal in Copper ~0.08mg
~equal in Phosphorus ~170mg
~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.
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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% 3.3% 5% 15% 156% 54% 78% 0% 76% 163% 8.5% 3.8% 43%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +741.9%
Contains more Vitamin KVitamin K +112.5%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Steak Italian sausage DV% diff.
Vitamin B1 0.074mg 0.623mg 46%
Vitamin B12 2.2µg 1.3µg 38%
Zinc 6.34mg 2.39mg 36%
Sodium 58mg 743mg 30%
Monounsaturated fat 9.171g 17.108g 20%
Selenium 31.8µg 22µg 18%
Polyunsaturated fat 0.896g 3.518g 17%
Choline 78.2mg 14%
Fats 19.02g 27.31g 13%
Vitamin B6 0.5mg 0.33mg 13%
Iron 2.4mg 1.43mg 12%
Protein 24.85g 19.12g 11%
Saturated fat 8.443g 10.195g 8%
Cholesterol 78mg 57mg 7%
Vitamin B3 5.149mg 4.165mg 6%
Vitamin B2 0.301mg 0.233mg 5%
Vitamin D 0.1µg 1µg 5%
Calories 271kcal 344kcal 4%
Vitamin D 6IU 41IU 4%
Vitamin E 0.25mg 2%
Vitamin K 1.6µg 3.4µg 2%
Phosphorus 163mg 170mg 1%
Copper 0.085mg 0.08mg 1%
Potassium 279mg 304mg 1%
Calcium 12mg 21mg 1%
Magnesium 23mg 18mg 1%
Carbs 0g 4.27g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 4.17g N/A
Sugar 0g 1.86g N/A
Fiber 0g 0.1g 0%
Vitamin A 7µg 10µg 0%
Folate 6µg 5µg 0%
Tryptophan 0.278mg 0.161mg 0%
Threonine 1.171mg 0.792mg 0%
Isoleucine 1.157mg 0.731mg 0%
Leucine 2.142mg 1.343mg 0%
Lysine 2.38mg 1.522mg 0%
Methionine 0.672mg 0.486mg 0%
Phenylalanine 0.997mg 0.67mg 0%
Valine 1.242mg 0.804mg 0%
Histidine 0.931mg 0.577mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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