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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.

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.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +43.6%
Contains more Magnesium +15.8%
Contains more Zinc +101.7%
Contains less Sodium -96.9%
Contains more Calcium +36.4%
Contains more Potassium +21.5%
Contains more Copper +346.3%
Contains more Phosphorus +25.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 85% 4% 23% 16% 27% 162% 66% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 28% 14% 119% 80% 82% 227%
Contains more Iron +43.6%
Contains more Magnesium +15.8%
Contains more Zinc +101.7%
Contains less Sodium -96.9%
Contains more Calcium +36.4%
Contains more Potassium +21.5%
Contains more Copper +346.3%
Contains more Phosphorus +25.7%

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
:
7
Salami
Contains more Vitamin A +∞%
Contains more Vitamin B12 +38.2%
Contains more Folate +100%
Contains more Vitamin E +120%
Contains more Vitamin D +400%
Contains more Vitamin B1 +416.9%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +124.1%
Contains more Vitamin K +100%
Equal in Vitamin B6 - 0.459
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 2% 6% 18% 67% 93% 33% 111% 263% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 30% 92% 83% 114% 73% 106% 191% 8% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +38.2%
Contains more Folate +100%
Contains more Vitamin E +120%
Contains more Vitamin D +400%
Contains more Vitamin B1 +416.9%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +124.1%
Contains more Vitamin K +100%
Equal in Vitamin B6 - 0.459

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.
Rib eye steak Salami
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Rib eye steak Salami Opinion
Calories 291kcal 336kcal Salami
Protein 23.69g 21.85g Rib eye steak
Fats 21.81g 25.9g Salami
Vitamin C 0mg 0mg
Net carbs 0g 2.4g Salami
Carbs 0g 2.4g Salami
Cholesterol 80mg 89mg Rib eye steak
Vitamin D 7IU 41IU Salami
Iron 2.24mg 1.56mg Rib eye steak
Calcium 11mg 15mg Salami
Potassium 260mg 316mg Salami
Magnesium 22mg 19mg Rib eye steak
Sugar 0g 0.96g Rib eye steak
Fiber 0g 0g
Copper 0.08mg 0.357mg Salami
Zinc 5.91mg 2.93mg Rib eye steak
Starch g g
Phosphorus 152mg 191mg Salami
Sodium 54mg 1740mg Rib eye steak
Vitamin A 25IU 0IU Rib eye steak
Vitamin E 0.1mg 0.22mg Salami
Vitamin D 0.2µg 1µg Salami
Vitamin B1 0.071mg 0.367mg Salami
Vitamin B2 0.287mg 0.357mg Salami
Vitamin B3 4.908mg 6.053mg Salami
Vitamin B5 0.536mg 1.201mg Salami
Vitamin B6 0.477mg 0.459mg Rib eye steak
Vitamin B12 2.1µg 1.52µg Rib eye steak
Vitamin K 1.6µg 3.2µg Salami
Folate 6µg 3µg Rib eye steak
Trans Fat 1.478g 0.586g Salami
Saturated Fat 9.684g 9.316g Salami
Monounsaturated Fat 10.519g 11.127g Salami
Polyunsaturated fat 1.027g 2.529g Salami
Tryptophan 0.265mg 0.114mg Rib eye steak
Threonine 1.116mg 0.521mg Rib eye steak
Isoleucine 1.103mg 0.675mg Rib eye steak
Leucine 2.041mg 0.929mg Rib eye steak
Lysine 2.269mg 1.107mg Rib eye steak
Methionine 0.641mg 0.301mg Rib eye steak
Phenylalanine 0.95mg 0.481mg Rib eye steak
Valine 1.184mg 0.668mg Rib eye steak
Histidine 0.888mg 0.359mg Rib eye steak
Fructose g 0g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50
Rib eye steak
58
Salami
Mineral Summary Score
48
Rib eye 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
142%
Rib eye steak
131%
Salami
Carbohydrates
0%
Rib eye steak
2%
Salami
Fats
101%
Rib eye steak
120%
Salami

Comparison summary

Which food is lower in Saturated Fat?
Salami
Salami is lower in Saturated Fat (difference - 0.368g)
Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1686mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $0.7)
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

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. 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.