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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.

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.

Infographic

Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +33.3%
Contains more Iron +11.5%
Contains more Magnesium +21.1%
Contains less Sodium -96.8%
Contains more Zinc +67.2%
Contains more Copper +335.4%
Equal in Phosphorus - 191
Equal in Potassium - 316
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 14% 82% 28% 227% 80% 119%
Contains more Calcium +33.3%
Contains more Iron +11.5%
Contains more Magnesium +21.1%
Contains less Sodium -96.8%
Contains more Zinc +67.2%
Contains more Copper +335.4%
Equal in Phosphorus - 191
Equal in Potassium - 316

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Salami
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B6 +26.1%
Contains more Folate +200%
Contains more Vitamin B1 +389.3%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B5 +120.4%
Contains more Vitamin K +128.6%
Equal in Vitamin B12 - 1.52
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
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 E +72.7%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B6 +26.1%
Contains more Folate +200%
Contains more Vitamin B1 +389.3%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B5 +120.4%
Contains more Vitamin K +128.6%
Equal in Vitamin B12 - 1.52

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank 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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Salami Opinion
Net carbs 0g 2.4g Salami
Protein 27.66g 21.85g Flank steak
Fats 8.23g 25.9g Salami
Carbs 0g 2.4g Salami
Calories 192kcal 336kcal Salami
Starch g g
Fructose g 0g Salami
Sugar 0g 0.96g Flank steak
Fiber 0g 0g
Calcium 20mg 15mg Flank steak
Iron 1.74mg 1.56mg Flank steak
Magnesium 23mg 19mg Flank steak
Phosphorus 210mg 191mg Flank steak
Potassium 339mg 316mg Flank steak
Sodium 56mg 1740mg Flank steak
Zinc 4.9mg 2.93mg Flank steak
Copper 0.082mg 0.357mg Salami
Vitamin A 0IU 0IU
Vitamin E 0.38mg 0.22mg Flank steak
Vitamin D IU 41IU Salami
Vitamin D µg 1µg Salami
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.367mg Salami
Vitamin B2 0.133mg 0.357mg Salami
Vitamin B3 7.363mg 6.053mg Flank steak
Vitamin B5 0.545mg 1.201mg Salami
Vitamin B6 0.579mg 0.459mg Flank steak
Folate 9µg 3µg Flank steak
Vitamin B12 1.63µg 1.52µg Flank steak
Vitamin K 1.4µg 3.2µg Salami
Tryptophan 0.182mg 0.114mg Flank steak
Threonine 1.105mg 0.521mg Flank steak
Isoleucine 1.259mg 0.675mg Flank steak
Leucine 2.201mg 0.929mg Flank steak
Lysine 2.338mg 1.107mg Flank steak
Methionine 0.72mg 0.301mg Flank steak
Phenylalanine 1.093mg 0.481mg Flank steak
Valine 1.372mg 0.668mg Flank steak
Histidine 0.883mg 0.359mg Flank steak
Cholesterol 79mg 89mg Flank steak
Trans Fat g 0.586g Flank steak
Saturated Fat 3.395g 9.316g Flank steak
Monounsaturated Fat 3.317g 11.127g Salami
Polyunsaturated fat 0.322g 2.529g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
58
Salami
Mineral Summary Score
47
Flank steak
77
Salami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
131%
Salami
Carbohydrates
0%
Flank steak
2%
Salami
Fats
38%
Flank steak
120%
Salami

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1684mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 5.921g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.7)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.