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Steak vs Italian sausage - In-Depth Nutrition Comparison

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Summary of differences between Steak and Italian sausage

  • Steak has more Vitamin B12, Zinc, Vitamin B6, Iron, Selenium, Vitamin B3, and Vitamin B2, however Italian sausage is higher in Vitamin B1.
  • Steak covers your daily need of Vitamin B12 54% more than Italian sausage.
  • Steak has 4 times more Zinc than Italian sausage. While Steak has 6.34mg of Zinc, Italian sausage has only 1.79mg.
  • Steak has less Saturated Fat.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Sausage, Italian, pork, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +103.4%
Contains more Magnesium +64.3%
Contains more Phosphorus +14.8%
Contains more Potassium +10.3%
Contains less Sodium -92.1%
Contains more Zinc +254.2%
Contains more Calcium +50%
Equal in Potassium - 253
Equal in Copper - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 10% 61% 23% 96% 49% 27%
Contains more Iron +103.4%
Contains more Magnesium +64.3%
Contains more Phosphorus +14.8%
Contains more Potassium +10.3%
Contains less Sodium -92.1%
Contains more Zinc +254.2%
Contains more Calcium +50%
Equal in Potassium - 253
Equal in Copper - 0.08

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
Steak
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +58.4%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +141.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +667.6%
Contains more Folate +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +58.4%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +141.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +667.6%
Contains more Folate +33.3%

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.
Steak Italian sausage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Italian sausage Opinion
Net carbs 0g 0.65g Italian sausage
Protein 24.85g 14.25g Steak
Fats 19.02g 31.33g Italian sausage
Carbs 0g 0.65g Italian sausage
Calories 271kcal 346kcal Italian sausage
Starch g g
Fructose g g
Sugar 0g g Italian sausage
Fiber 0g 0g
Calcium 12mg 18mg Italian sausage
Iron 2.4mg 1.18mg Steak
Magnesium 23mg 14mg Steak
Phosphorus 163mg 142mg Steak
Potassium 279mg 253mg Steak
Sodium 58mg 731mg Steak
Zinc 6.34mg 1.79mg Steak
Copper 0.085mg 0.08mg Steak
Vitamin A 25IU 0IU Steak
Vitamin E mg mg
Vitamin D 6IU IU Steak
Vitamin D 0.1µg µg Steak
Vitamin C 0mg 2mg Italian sausage
Vitamin B1 0.074mg 0.568mg Italian sausage
Vitamin B2 0.301mg 0.168mg Steak
Vitamin B3 5.149mg 3.25mg Steak
Vitamin B5 mg 0.51mg Italian sausage
Vitamin B6 0.5mg 0.3mg Steak
Folate 6µg 8µg Italian sausage
Vitamin B12 2.2µg 0.91µg Steak
Vitamin K 1.6µg µg Steak
Tryptophan 0.278mg 0.114mg Steak
Threonine 1.171mg 0.563mg Steak
Isoleucine 1.157mg 0.52mg Steak
Leucine 2.142mg 0.956mg Steak
Lysine 2.38mg 1.083mg Steak
Methionine 0.672mg 0.346mg Steak
Phenylalanine 0.997mg 0.477mg Steak
Valine 1.242mg 0.572mg Steak
Histidine 0.931mg 0.411mg Steak
Cholesterol 78mg 76mg Italian sausage
Trans Fat g g
Saturated Fat 8.443g 11.27g Steak
Monounsaturated Fat 9.171g 14.34g Italian sausage
Polyunsaturated fat 0.896g 4.03g Italian sausage

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
39
Italian sausage
Mineral Summary Score
52
Steak
39
Italian sausage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
86%
Italian sausage
Carbohydrates
0%
Steak
1%
Italian sausage
Fats
88%
Steak
145%
Italian sausage

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 673mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 2.827g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Sugar?
Italian sausage
Italian sausage is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Italian sausage
Italian sausage is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Italian sausage
Italian sausage is cheaper (difference - $0.2)
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

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. 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/171631/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.