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  6. Salami vs. Flank steak

Salami vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between Salami and Flank steak?

  • Salami is higher in Manganese, Copper, Vitamin B1, Vitamin B2, and Vitamin B5, however, Flank steak is richer in Zinc, Vitamin B6, and Vitamin B3.
  • Salami's daily need coverage for Sodium is 73% more.
  • Flank steak contains 109 times less Manganese than Salami. Salami contains 0.978mg of Manganese, while Flank steak contains 0.009mg.
  • Flank steak has less Sodium.

We used Salami, cooked, beef and pork and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Salami vs Flank steak infographic
Infographic link

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.
Salami
Salami
3
:
7
Flank steak
Flank steak
Contains more Copper +335.4%
Contains more Manganese +10766.7%
Contains more Calcium +33.3%
Contains more Iron +11.5%
Contains more Magnesium +21.1%
Contains less Sodium -96.8%
Contains more Zinc +67.2%
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Selenium - 29.4
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Copper +335.4%
Contains more Manganese +10766.7%
Contains more Calcium +33.3%
Contains more Iron +11.5%
Contains more Magnesium +21.1%
Contains less Sodium -96.8%
Contains more Zinc +67.2%
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Selenium - 29.4

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.
Salami
Salami
5
:
5
Flank steak
Flank steak
Contains more Vitamin B1 +389.3%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B5 +120.4%
Contains more Vitamin K +128.6%
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B6 +26.1%
Contains more Folate +200%
Equal in Vitamin B12 - 1.63
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
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 B1 +389.3%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B5 +120.4%
Contains more Vitamin K +128.6%
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B6 +26.1%
Contains more Folate +200%
Equal in Vitamin B12 - 1.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Flank steak
Flank steak
Contains more Fats +214.7%
Contains more Carbs +∞%
Contains more Protein +26.6%
Contains more Water +42%
Salami
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 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 +214.7%
Contains more Carbs +∞%
Contains more Protein +26.6%
Contains more Water +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +235.5%
Contains more Polyunsaturated fat +685.4%
Contains less Saturated Fat -63.6%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 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 +235.5%
Contains more Polyunsaturated fat +685.4%
Contains less Saturated Fat -63.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Flank steak Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 27.66g Flank steak
Fats 25.9g 8.23g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 192kcal Salami
Sugar 0.96g 0g Flank steak
Calcium 15mg 20mg Flank steak
Iron 1.56mg 1.74mg Flank steak
Magnesium 19mg 23mg Flank steak
Phosphorus 191mg 210mg Flank steak
Potassium 316mg 339mg Flank steak
Sodium 1740mg 56mg Flank steak
Zinc 2.93mg 4.9mg Flank steak
Copper 0.357mg 0.082mg Salami
Manganese 0.978mg 0.009mg Salami
Selenium 31.3µg 29.4µg Salami
Vitamin E 0.22mg 0.38mg Flank steak
Vitamin D 41IU Salami
Vitamin D 1µg Salami
Vitamin B1 0.367mg 0.075mg Salami
Vitamin B2 0.357mg 0.133mg Salami
Vitamin B3 6.053mg 7.363mg Flank steak
Vitamin B5 1.201mg 0.545mg Salami
Vitamin B6 0.459mg 0.579mg Flank steak
Folate 3µg 9µg Flank steak
Vitamin B12 1.52µg 1.63µg Flank steak
Vitamin K 3.2µg 1.4µg Salami
Tryptophan 0.114mg 0.182mg Flank steak
Threonine 0.521mg 1.105mg Flank steak
Isoleucine 0.675mg 1.259mg Flank steak
Leucine 0.929mg 2.201mg Flank steak
Lysine 1.107mg 2.338mg Flank steak
Methionine 0.301mg 0.72mg Flank steak
Phenylalanine 0.481mg 1.093mg Flank steak
Valine 0.668mg 1.372mg Flank steak
Histidine 0.359mg 0.883mg Flank steak
Cholesterol 89mg 79mg Flank steak
Trans Fat 0.586g Flank steak
Saturated Fat 9.316g 3.395g Flank steak
Monounsaturated Fat 11.127g 3.317g Salami
Polyunsaturated fat 2.529g 0.322g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
58%
Salami
48%
Flank steak
Minerals Daily Need Coverage Score
91%
Salami
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1684mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 5.921g)
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 - $2.7)
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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.