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  6. Beef vs. Salami

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.

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.

Infographic

Beef 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.
Beef
Beef
5
:
5
Salami
Salami
Contains more Iron +94.9%
Contains more Phosphorus +35.6%
Contains more Potassium +11.4%
Contains less Sodium -96.9%
Contains more Zinc +26.3%
Contains more Calcium +15.4%
Contains more Magnesium +35.7%
Contains more Copper +268%
Contains more Manganese +10766.7%
Contains more Selenium +23.2%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Iron +94.9%
Contains more Phosphorus +35.6%
Contains more Potassium +11.4%
Contains less Sodium -96.9%
Contains more Zinc +26.3%
Contains more Calcium +15.4%
Contains more Magnesium +35.7%
Contains more Copper +268%
Contains more Manganese +10766.7%
Contains more Selenium +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
Beef
6
:
5
Salami
Salami
Contains more Vitamin A +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B2 +12%
Contains more Vitamin B6 +45.8%
Contains more Folate +133.3%
Contains more Vitamin B12 +177%
Contains more Vitamin D +900%
Contains more Vitamin B1 +395.9%
Contains more Vitamin B5 +149.7%
Contains more Vitamin K +100%
Equal in Vitamin B3 - 6.053
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 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 Vitamin E +13.6%
Contains more Vitamin B2 +12%
Contains more Vitamin B6 +45.8%
Contains more Folate +133.3%
Contains more Vitamin B12 +177%
Contains more Vitamin D +900%
Contains more Vitamin B1 +395.9%
Contains more Vitamin B5 +149.7%
Contains more Vitamin K +100%
Equal in Vitamin B3 - 6.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
3
Salami
Salami
Contains more Protein +26.1%
Contains more Water +45.4%
Contains more Fats +296%
Contains more Carbs +∞%
Contains more Other +2230%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 +26.1%
Contains more Water +45.4%
Contains more Fats +296%
Contains more Carbs +∞%
Contains more Other +2230%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Salami
Salami
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +307%
Contains more Polyunsaturated fat +375.4%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +307%
Contains more Polyunsaturated fat +375.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef 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 Beef Salami Opinion
Net carbs 0g 2.4g Salami
Protein 27.55g 21.85g Beef
Fats 6.54g 25.9g Salami
Carbs 0g 2.4g Salami
Calories 169kcal 336kcal Salami
Sugar 0g 0.96g Beef
Calcium 13mg 15mg Salami
Iron 3.04mg 1.56mg Beef
Magnesium 14mg 19mg Salami
Phosphorus 259mg 191mg Beef
Potassium 352mg 316mg Beef
Sodium 54mg 1740mg Beef
Zinc 3.7mg 2.93mg Beef
Copper 0.097mg 0.357mg Salami
Manganese 0.009mg 0.978mg Salami
Selenium 25.4µg 31.3µg Salami
Vitamin A 6IU 0IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg 0.22mg Beef
Vitamin D 3IU 41IU Salami
Vitamin D 0.1µg 1µg Salami
Vitamin B1 0.074mg 0.367mg Salami
Vitamin B2 0.4mg 0.357mg Beef
Vitamin B3 5.76mg 6.053mg Salami
Vitamin B5 0.481mg 1.201mg Salami
Vitamin B6 0.669mg 0.459mg Beef
Folate 7µg 3µg Beef
Vitamin B12 4.21µg 1.52µg Beef
Vitamin K 1.6µg 3.2µg Salami
Tryptophan 0.359mg 0.114mg Beef
Threonine 1.534mg 0.521mg Beef
Isoleucine 1.52mg 0.675mg Beef
Leucine 2.833mg 0.929mg Beef
Lysine 3.178mg 1.107mg Beef
Methionine 0.871mg 0.301mg Beef
Phenylalanine 1.299mg 0.481mg Beef
Valine 1.603mg 0.668mg Beef
Histidine 1.244mg 0.359mg Beef
Cholesterol 85mg 89mg Beef
Trans Fat 0.375g 0.586g Beef
Saturated Fat 2.595g 9.316g Beef
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 11.127g Salami
Polyunsaturated fat 0.532g 2.529g Salami
Omega-6 - Eicosadienoic acid 0.002g 0.084g Salami
Omega-6 - Linoleic acid 0.349g 2.104g Salami
Omega-3 - ALA 0.013g 0.126g Salami
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef 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
79%
Beef
58%
Salami
Minerals Daily Need Coverage Score
55%
Beef
91%
Salami

Comparison summary

Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1686mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 6.721g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 28)
Which food is cheaper?
Beef
Beef 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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.