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  6. Steak vs. Salami

Steak vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between Steak and Salami?

  • Steak is richer in Zinc, Vitamin B12, and Iron, while Salami is higher in Copper, Vitamin B1, Vitamin D, and Vitamin B3.
  • Salami's daily need coverage for Sodium is 73% higher.
  • Salami has 2 times less Zinc than Steak. Steak has 6.34mg of Zinc, while Salami has 2.93mg.
  • Steak is lower in Saturated Fat.

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

Infographic

Steak vs Salami 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.
Steak
Steak
5
:
5
Salami
Salami
Contains more Iron +53.8%
Contains more Magnesium +21.1%
Contains less Sodium -96.7%
Contains more Zinc +116.4%
Contains more Calcium +25%
Contains more Phosphorus +17.2%
Contains more Potassium +13.3%
Contains more Copper +320%
Equal in Selenium - 31.3
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Iron +53.8%
Contains more Magnesium +21.1%
Contains less Sodium -96.7%
Contains more Zinc +116.4%
Contains more Calcium +25%
Contains more Phosphorus +17.2%
Contains more Potassium +13.3%
Contains more Copper +320%
Equal in Selenium - 31.3

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
Steak
4
:
7
Salami
Salami
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B12 +44.7%
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%
Equal in Vitamin B6 - 0.459
Steak
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%
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%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B12 +44.7%
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%
Equal in Vitamin B6 - 0.459

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Salami
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 Steak Salami Opinion
Net carbs 0g 2.4g Salami
Protein 24.85g 21.85g Steak
Fats 19.02g 25.9g Salami
Carbs 0g 2.4g Salami
Calories 271kcal 336kcal Salami
Sugar 0g 0.96g Steak
Calcium 12mg 15mg Salami
Iron 2.4mg 1.56mg Steak
Magnesium 23mg 19mg Steak
Phosphorus 163mg 191mg Salami
Potassium 279mg 316mg Salami
Sodium 58mg 1740mg Steak
Zinc 6.34mg 2.93mg Steak
Copper 0.085mg 0.357mg Salami
Manganese 0.978mg Salami
Selenium 31.8µg 31.3µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.22mg Salami
Vitamin D 6IU 41IU Salami
Vitamin D 0.1µg 1µg Salami
Vitamin B1 0.074mg 0.367mg Salami
Vitamin B2 0.301mg 0.357mg Salami
Vitamin B3 5.149mg 6.053mg Salami
Vitamin B5 1.201mg Salami
Vitamin B6 0.5mg 0.459mg Steak
Folate 6µg 3µg Steak
Vitamin B12 2.2µg 1.52µg Steak
Vitamin K 1.6µg 3.2µg Salami
Tryptophan 0.278mg 0.114mg Steak
Threonine 1.171mg 0.521mg Steak
Isoleucine 1.157mg 0.675mg Steak
Leucine 2.142mg 0.929mg Steak
Lysine 2.38mg 1.107mg Steak
Methionine 0.672mg 0.301mg Steak
Phenylalanine 0.997mg 0.481mg Steak
Valine 1.242mg 0.668mg Steak
Histidine 0.931mg 0.359mg Steak
Cholesterol 78mg 89mg Steak
Trans Fat 0.586g Steak
Saturated Fat 8.443g 9.316g Steak
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 11.127g Salami
Polyunsaturated fat 0.896g 2.529g 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
Steak Salami
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
49%
Steak
58%
Salami
Minerals Daily Need Coverage Score
59%
Steak
91%
Salami

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.