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Beefsteak vs. Salami — In-Depth Nutrition Comparison

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Summary of differences between beefsteak and salami

  • Beefsteak has more zinc and vitamin B6; however, salami is higher in manganese, copper, vitamin B1, vitamin B2, vitamin B5, and vitamin B12.
  • Salami covers your daily need for sodium, 73% more than beefsteak.
  • Beefsteak has 2 times more zinc than salami. While beefsteak has 4.85mg of zinc, salami has only 2.93mg.
  • Beefsteak has less saturated fat.
  • The glycemic index of salami is higher.

These are the specific foods used in this comparison Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled and Salami, cooked, beef, and pork.

Infographic

Beefsteak vs Salami infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Salami
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +46.7%
Contains more ZincZinc +65.5%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -96.7%
Contains more CopperCopper +389%
Contains more ManganeseManganese +10766.7%
~equal in Potassium ~316mg
~equal in Iron ~1.56mg
~equal in Selenium ~31.3µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
Salami
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin EVitamin E +104.5%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +370.5%
Contains more Vitamin B2Vitamin B2 +155%
Contains more Vitamin B5Vitamin B5 +127.9%
Contains more Vitamin B12Vitamin B12 +10.1%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Choline ~93.5mg

All nutrients comparison - raw data values

Nutrient Beefsteak Salami DV% diff.
Sodium 57mg 1740mg 73%
Manganese 0.009mg 0.978mg 42%
Copper 0.073mg 0.357mg 32%
Vitamin B1 0.078mg 0.367mg 24%
Zinc 4.85mg 2.93mg 17%
Fats 15.11g 25.9g 17%
Vitamin B2 0.14mg 0.357mg 17%
Saturated fat 5.951g 9.316g 15%
Vitamin B5 0.527mg 1.201mg 13%
Polyunsaturated fat 0.56g 2.529g 13%
Monounsaturated fat 6.298g 11.127g 12%
Vitamin B6 0.585mg 0.459mg 10%
Protein 26.72g 21.85g 10%
Vitamin B3 6.978mg 6.053mg 6%
Vitamin B12 1.38µg 1.52µg 6%
Vitamin D 41IU 5%
Selenium 28.8µg 31.3µg 5%
Vitamin D 1µg 5%
Calories 250kcal 336kcal 4%
Cholesterol 79mg 89mg 3%
Phosphorus 213mg 191mg 3%
Vitamin E 0.45mg 0.22mg 2%
Choline 101.8mg 93.5mg 2%
Iron 1.63mg 1.56mg 1%
Potassium 340mg 316mg 1%
Calcium 22mg 15mg 1%
Magnesium 23mg 19mg 1%
Vitamin K 1.6µg 3.2µg 1%
Folate 8µg 3µg 1%
Carbs 0g 2.4g 1%
Net carbs 0g 2.4g N/A
Sugar 0g 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.173mg 0.114mg 0%
Threonine 1.054mg 0.521mg 0%
Isoleucine 1.201mg 0.675mg 0%
Leucine 2.099mg 0.929mg 0%
Lysine 2.23mg 1.107mg 0%
Methionine 0.687mg 0.301mg 0%
Phenylalanine 1.042mg 0.481mg 0%
Valine 1.309mg 0.668mg 0%
Histidine 0.842mg 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
Salami
3
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 ProteinProtein +22.3%
Contains more WaterWater +28.3%
Contains more FatsFats +71.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2119%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -36.1%
Contains more Mono. FatMonounsaturated fat +76.7%
Contains more Poly. FatPolyunsaturated fat +351.6%

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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. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.