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Rib eye steak vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between rib eye steak and salami?

  • Rib eye steak is richer in zinc, vitamin B12, and iron, while salami is higher in manganese, copper, vitamin B1, vitamin B5, choline, and vitamin B3.
  • Salami's daily need coverage for sodium is 73% higher.
  • Salami has 2 times less zinc than rib eye steak. Rib eye steak has 5.91mg of zinc, while salami has 2.93mg.
  • Rib eye steak is lower in sodium.
  • Salami has a higher glycemic index (28) than rib eye steak (0).

We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Salami, cooked, beef, and pork types in this comparison.

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Rib eye 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" 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Salami
5
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 +15.8%
Contains more IronIron +43.6%
Contains more ZincZinc +101.7%
Contains less SodiumSodium -96.9%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +21.5%
Contains more CopperCopper +346.3%
Contains more PhosphorusPhosphorus +25.7%
Contains more ManganeseManganese +1122.5%
~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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Salami
8
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 AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +38.2%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +416.9%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +91.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.459mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Salami DV% diff.
Sodium 54mg 1740mg 73%
Manganese 0.08mg 0.978mg 39%
Copper 0.08mg 0.357mg 31%
Zinc 5.91mg 2.93mg 27%
Vitamin B1 0.071mg 0.367mg 25%
Vitamin B12 2.1µg 1.52µg 24%
Vitamin B5 0.536mg 1.201mg 13%
Polyunsaturated fat 1.027g 2.529g 10%
Iron 2.24mg 1.56mg 9%
Choline 48.8mg 93.5mg 8%
Vitamin B3 4.908mg 6.053mg 7%
Phosphorus 152mg 191mg 6%
Fats 21.81g 25.9g 6%
Vitamin B2 0.287mg 0.357mg 5%
Protein 23.69g 21.85g 4%
Vitamin D 7IU 41IU 4%
Vitamin D 0.2µg 1µg 4%
Selenium 29.7µg 31.3µg 3%
Cholesterol 80mg 89mg 3%
Saturated fat 9.684g 9.316g 2%
Calories 291kcal 336kcal 2%
Monounsaturated fat 10.519g 11.127g 2%
Potassium 260mg 316mg 2%
Folate 6µg 3µg 1%
Vitamin K 1.6µg 3.2µg 1%
Vitamin B6 0.477mg 0.459mg 1%
Vitamin E 0.1mg 0.22mg 1%
Vitamin A 8µg 0µg 1%
Magnesium 22mg 19mg 1%
Carbs 0g 2.4g 1%
Net carbs 0g 2.4g N/A
Calcium 11mg 15mg 0%
Sugar 0g 0.96g N/A
Trans fat 1.478g 0.586g N/A
Tryptophan 0.265mg 0.114mg 0%
Threonine 1.116mg 0.521mg 0%
Isoleucine 1.103mg 0.675mg 0%
Leucine 2.041mg 0.929mg 0%
Lysine 2.269mg 1.107mg 0%
Methionine 0.641mg 0.301mg 0%
Phenylalanine 0.95mg 0.481mg 0%
Valine 1.184mg 0.668mg 0%
Histidine 0.888mg 0.359mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.126g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.084g N/A
Omega-6 - Linoleic acid 0.7g 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 WaterWater +20.6%
Contains more FatsFats +18.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46500%
~equal in Protein ~21.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Salami
3
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 more Poly. FatPolyunsaturated fat +146.3%
~equal in Saturated fat ~9.316g
~equal in Monounsaturated fat ~11.127g

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.