Beef vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between beef and salami?

Beef is richer in vitamin B12, iron, and vitamin B6, while salami is higher in manganese, copper, vitamin B1, vitamin B5, and selenium.
Beef's daily need coverage for vitamin B12 is 112% higher.
Salami has 2 times less iron than beef. Beef has 3.04mg of iron, while salami has 1.56mg.
Beef is lower in saturated fat.
Salami has a higher glycemic index (28) than beef (0).

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Salami, cooked, beef, and pork types in this comparison.

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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.

Beef

Salami

Contains more PotassiumPotassium	+11.4%
Contains more IronIron	+94.9%
Contains more ZincZinc	+26.3%
Contains more PhosphorusPhosphorus	+35.6%
Contains less SodiumSodium	-96.9%

Contains more MagnesiumMagnesium	+35.7%
Contains more CalciumCalcium	+15.4%
Contains more CopperCopper	+268%
Contains more ManganeseManganese	+10766.7%
Contains more SeleniumSelenium	+23.2%

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.

Beef

Salami

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+13.6%
Contains more Vitamin B2Vitamin B2	+12%
Contains more Vitamin B6Vitamin B6	+45.8%
Contains more Vitamin B12Vitamin B12	+177%
Contains more FolateFolate	+133.3%

Contains more Vitamin DVitamin D	+900%
Contains more Vitamin B1Vitamin B1	+395.9%
Contains more Vitamin B5Vitamin B5	+149.7%
Contains more Vitamin KVitamin K	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~6.053mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.21µg	1.52µg	112%
Sodium	54mg	1740mg	73%
Manganese	0.009mg	0.978mg	42%
Saturated fat	2.595g	9.316g	31%
Fats	6.54g	25.9g	30%
Copper	0.097mg	0.357mg	29%
Vitamin B1	0.074mg	0.367mg	24%
Monounsaturated fat	2.734g	11.127g	21%
Iron	3.04mg	1.56mg	19%
Vitamin B6	0.669mg	0.459mg	16%
Vitamin B5	0.481mg	1.201mg	14%
Polyunsaturated fat	0.532g	2.529g	13%
Protein	27.55g	21.85g	11%
Selenium	25.4µg	31.3µg	11%
Phosphorus	259mg	191mg	10%
Calories	169kcal	336kcal	8%
Zinc	3.7mg	2.93mg	7%
Vitamin D*	3 IU	41 IU	5%
Vitamin D	0.1µg	1µg	5%
Vitamin B2	0.4mg	0.357mg	3%
Choline	75.6mg	93.5mg	3%
Vitamin B3	5.76mg	6.053mg	2%
Carbs	0g	2.4g	1%
Cholesterol	85mg	89mg	1%
Magnesium	14mg	19mg	1%
Potassium	352mg	316mg	1%
Vitamin K	1.6µg	3.2µg	1%
Folate	7µg	3µg	1%
Protein per 100 calories	16g	6.5g	N/A
Calories per 10 g protein	61kcal	154kcal	N/A
Weight per 100 calories	59g	30g	N/A
Unsaturated / Saturated Fat ratio	1.3	1.5	N/A
Net carbs	0g	2.4g	N/A
Calcium	13mg	15mg	0%
Sugar	0g	0.96g	N/A
Vitamin A	2µg	0µg	0%
Vitamin E	0.25mg	0.22mg	0%
Trans fat	0.375g	0.586g	N/A
Tryptophan	0.359mg	0.114mg	0%
Threonine	1.534mg	0.521mg	0%
Isoleucine	1.52mg	0.675mg	0%
Leucine	2.833mg	0.929mg	0%
Lysine	3.178mg	1.107mg	0%
Methionine	0.871mg	0.301mg	0%
Phenylalanine	1.299mg	0.481mg	0%
Valine	1.603mg	0.668mg	0%
Histidine	1.244mg	0.359mg	0%
Omega-3 - EPA	0.002g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA	0.013g	0.126g	N/A
Omega-3 - DPA	0.011g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.017g		N/A
Omega-6 - Eicosadienoic acid	0.002g	0.084g	N/A
Omega-6 - Linoleic acid	0.349g	2.104g	N/A