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Turkey sausage vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between turkey sausage and flank steak?

  • The amount of selenium, vitamin B12, vitamin B6, vitamin B3, zinc, choline, iron, and phosphorus in flank steak is higher than in turkey sausage.
  • Flank steak's daily need coverage for selenium is 53% more.
  • Flank steak contains 11 times less sodium than turkey sausage. Turkey sausage contains 639mg of sodium, while flank steak contains 56mg.

We used Sausage, turkey, breakfast links, mild and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Turkey sausage 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" 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 11% 9.6% 20% 40% 37% 81% 66% 83% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +60%
Contains more CopperCopper +35.4%
Contains more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +48%
Contains more IronIron +62.6%
Contains more ZincZinc +64.4%
Contains more PhosphorusPhosphorus +35.5%
Contains less SodiumSodium -91.2%
Contains more SeleniumSelenium +∞%

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 1.7% 0% 3.8% 12% 14% 38% 69% 0% 48% 99% 4% 3% 18%
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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.1%
Contains more Vitamin KVitamin K +14.3%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B3Vitamin B3 +99.4%
Contains more Vitamin B6Vitamin B6 +178.4%
Contains more Vitamin B12Vitamin B12 +106.3%
Contains more FolateFolate +125%
Contains more CholineCholine +210.9%
~equal in Vitamin A ~0IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 18% 63% 2%
Protein: 15.42 g
Fats: 18.09 g
Carbs: 1.56 g
Water: 63.12 g
Other: 1.81 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +119.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-3116.7%
Contains more ProteinProtein +79.4%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 38% 34%
Saturated Fat: Sat. Fat 3.839 g
Monounsaturated fat: Mono. Fat 5.158 g
Polyunsaturated fat: Poly. Fat 4.657 g
48% 47% 5%
Saturated Fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +55.5%
Contains more Poly. FatPolyunsaturated fat +1346.3%
Contains less Sat. FatSaturated Fat -11.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey sausage Flank steak Opinion
Calories 235kcal 192kcal Turkey sausage
Protein 15.42g 27.66g Flank steak
Fats 18.09g 8.23g Turkey sausage
Vitamin C 0.5mg 0mg Turkey sausage
Net carbs 1.56g 0g Turkey sausage
Carbs 1.56g 0g Turkey sausage
Cholesterol 160mg 79mg Flank steak
Vitamin D 17IU Turkey sausage
Magnesium 16mg 23mg Flank steak
Calcium 32mg 20mg Turkey sausage
Potassium 229mg 339mg Flank steak
Iron 1.07mg 1.74mg Flank steak
Copper 0.111mg 0.082mg Turkey sausage
Zinc 2.98mg 4.9mg Flank steak
Phosphorus 155mg 210mg Flank steak
Sodium 639mg 56mg Flank steak
Vitamin E 0.19mg 0.38mg Flank steak
Vitamin D 0.4µg Turkey sausage
Manganese 0.009mg Flank steak
Selenium 0µg 29.4µg Flank steak
Vitamin B1 0.054mg 0.075mg Flank steak
Vitamin B2 0.165mg 0.133mg Turkey sausage
Vitamin B3 3.692mg 7.363mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.208mg 0.579mg Flank steak
Vitamin B12 0.79µg 1.63µg Flank steak
Vitamin K 1.6µg 1.4µg Turkey sausage
Folate 4µg 9µg Flank steak
Choline 33.9mg 105.4mg Flank steak
Saturated Fat 3.839g 3.395g Flank steak
Monounsaturated fat 5.158g 3.317g Turkey sausage
Polyunsaturated fat 4.657g 0.322g Turkey sausage
Tryptophan 0.175mg 0.182mg Flank steak
Threonine 0.686mg 1.105mg Flank steak
Isoleucine 0.802mg 1.259mg Flank steak
Leucine 1.229mg 2.201mg Flank steak
Lysine 1.453mg 2.338mg Flank steak
Methionine 0.447mg 0.72mg Flank steak
Phenylalanine 0.612mg 1.093mg Flank steak
Valine 0.819mg 1.372mg Flank steak
Histidine 0.481mg 0.883mg Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey sausage Flank 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
24%
Turkey sausage
49%
Flank steak
Minerals Daily Need Coverage Score
35%
Turkey sausage
54%
Flank steak

Comparison summary

Which food is lower in glycemic index?
Turkey sausage
Turkey sausage is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 81mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 583mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.444g)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Turkey sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174600/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.