Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salami vs. Steak — In-Depth Nutrition Comparison

Compare

What are the main differences between Salami and Steak?

  • Salami is richer in Copper, Vitamin B1, Vitamin D, and Vitamin B3, while Steak is higher in Zinc, Vitamin B12, and Iron.
  • Salami's daily need coverage for Sodium is 73% higher.
  • Steak has 7 times less Vitamin D than Salami. Salami has 41IU of Vitamin D, while Steak has 6IU.
  • Steak is lower in Sodium.

We used Salami, cooked, beef and pork 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

Salami vs 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
5
:
5
Steak
Contains more Calcium +25%
Contains more Phosphorus +17.2%
Contains more Potassium +13.3%
Contains more Copper +320%
Contains more Iron +53.8%
Contains more Magnesium +21.1%
Contains less Sodium -96.7%
Contains more Zinc +116.4%
Equal in Selenium - 31.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +25%
Contains more Phosphorus +17.2%
Contains more Potassium +13.3%
Contains more Copper +320%
Contains more Iron +53.8%
Contains more Magnesium +21.1%
Contains less Sodium -96.7%
Contains more Zinc +116.4%
Equal in Selenium - 31.8

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
7
:
4
Steak
Contains more Vitamin D +900%
Contains more Vitamin B1 +395.9%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +17.6%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B12 +44.7%
Equal in Vitamin B6 - 0.5
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%
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%
Contains more Vitamin D +900%
Contains more Vitamin B1 +395.9%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +17.6%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B12 +44.7%
Equal in Vitamin B6 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
3
:
2
Steak
Contains more Fats +36.2%
Contains more Carbs +∞%
Contains more Other +763%
Contains more Protein +13.7%
Contains more Water +23%
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
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Fats +36.2%
Contains more Carbs +∞%
Contains more Other +763%
Contains more Protein +13.7%
Contains more Water +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
2
:
1
Steak
Contains more Monounsaturated Fat +21.3%
Contains more Polyunsaturated fat +182.3%
Equal in Saturated Fat - 8.443
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains more Monounsaturated Fat +21.3%
Contains more Polyunsaturated fat +182.3%
Equal in Saturated Fat - 8.443

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami 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 Steak Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 24.85g Steak
Fats 25.9g 19.02g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 271kcal Salami
Sugar 0.96g 0g Steak
Calcium 15mg 12mg Salami
Iron 1.56mg 2.4mg Steak
Magnesium 19mg 23mg Steak
Phosphorus 191mg 163mg Salami
Potassium 316mg 279mg Salami
Sodium 1740mg 58mg Steak
Zinc 2.93mg 6.34mg Steak
Copper 0.357mg 0.085mg Salami
Manganese 0.978mg Salami
Selenium 31.3µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.22mg Salami
Vitamin D 41IU 6IU Salami
Vitamin D 1µg 0.1µg Salami
Vitamin B1 0.367mg 0.074mg Salami
Vitamin B2 0.357mg 0.301mg Salami
Vitamin B3 6.053mg 5.149mg Salami
Vitamin B5 1.201mg Salami
Vitamin B6 0.459mg 0.5mg Steak
Folate 3µg 6µg Steak
Vitamin B12 1.52µg 2.2µg Steak
Vitamin K 3.2µg 1.6µg Salami
Tryptophan 0.114mg 0.278mg Steak
Threonine 0.521mg 1.171mg Steak
Isoleucine 0.675mg 1.157mg Steak
Leucine 0.929mg 2.142mg Steak
Lysine 1.107mg 2.38mg Steak
Methionine 0.301mg 0.672mg Steak
Phenylalanine 0.481mg 0.997mg Steak
Valine 0.668mg 1.242mg Steak
Histidine 0.359mg 0.931mg Steak
Cholesterol 89mg 78mg Steak
Trans Fat 0.586g Steak
Saturated Fat 9.316g 8.443g Steak
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 11.127g 9.171g Salami
Polyunsaturated fat 2.529g 0.896g 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 Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
49%
Steak
Minerals Daily Need Coverage Score
91%
Salami
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1682mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 0.873g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Steak
Steak is cheaper (difference - $0.3)
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. 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.