Flank steak vs. Salami — In-Depth Nutrition Comparison

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What are the differences between flank steak and salami?

Flank steak is higher in zinc, vitamin B6, and vitamin B3; however, salami is richer in manganese, copper, vitamin B1, vitamin B2, and vitamin B5.
Salami's daily need coverage for sodium is 73% more.
Salami contains 2 times less zinc than flank steak. Flank steak contains 4.9mg of zinc, while salami contains 2.93mg.
Flank steak has less saturated fat.
Flank steak has a lower glycemic index (0) than salami (28).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Salami, cooked, beef, and pork types in this article.

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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.

Flank steak

Salami

Contains more MagnesiumMagnesium	+21.1%
Contains more CalciumCalcium	+33.3%
Contains more IronIron	+11.5%
Contains more ZincZinc	+67.2%
Contains less SodiumSodium	-96.8%

Contains more CopperCopper	+335.4%
Contains more ManganeseManganese	+10766.7%

~equal in Potassium ~316mg

~equal in Phosphorus ~191mg

~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.

Flank steak

Salami

Contains more Vitamin EVitamin E	+72.7%
Contains more Vitamin B3Vitamin B3	+21.6%
Contains more Vitamin B6Vitamin B6	+26.1%
Contains more FolateFolate	+200%
Contains more CholineCholine	+12.7%

Contains more Vitamin B1Vitamin B1	+389.3%
Contains more Vitamin B2Vitamin B2	+168.4%
Contains more Vitamin B5Vitamin B5	+120.4%
Contains more Vitamin KVitamin K	+128.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~1.52µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	56mg	1740mg	73%
Manganese	0.009mg	0.978mg	42%
Copper	0.082mg	0.357mg	31%
Fats	8.23g	25.9g	27%
Saturated fat	3.395g	9.316g	27%
Vitamin B1	0.075mg	0.367mg	24%
Monounsaturated fat	3.317g	11.127g	20%
Zinc	4.9mg	2.93mg	18%
Vitamin B2	0.133mg	0.357mg	17%
Polyunsaturated fat	0.322g	2.529g	15%
Vitamin B5	0.545mg	1.201mg	13%
Protein	27.66g	21.85g	12%
Vitamin B6	0.579mg	0.459mg	9%
Vitamin B3	7.363mg	6.053mg	8%
Calories	192kcal	336kcal	7%
Vitamin D		1µg	5%
Vitamin D		41IU	5%
Vitamin B12	1.63µg	1.52µg	5%
Phosphorus	210mg	191mg	3%
Cholesterol	79mg	89mg	3%
Selenium	29.4µg	31.3µg	3%
Iron	1.74mg	1.56mg	2%
Vitamin K	1.4µg	3.2µg	2%
Folate	9µg	3µg	2%
Choline	105.4mg	93.5mg	2%
Vitamin E	0.38mg	0.22mg	1%
Calcium	20mg	15mg	1%
Magnesium	23mg	19mg	1%
Potassium	339mg	316mg	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	0.182mg	0.114mg	0%
Threonine	1.105mg	0.521mg	0%
Isoleucine	1.259mg	0.675mg	0%
Leucine	2.201mg	0.929mg	0%
Lysine	2.338mg	1.107mg	0%
Methionine	0.72mg	0.301mg	0%
Phenylalanine	1.093mg	0.481mg	0%
Valine	1.372mg	0.668mg	0%
Histidine	0.883mg	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