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Salami vs. Beef — In-Depth Nutrition Comparison

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What are the main differences between salami and beef?

  • Salami is richer in manganese, copper, vitamin B1, vitamin B5, and selenium, while beef is higher in vitamin B12, iron, and vitamin B6.
  • Beef's daily need coverage for vitamin B12 is 112% higher.
  • Beef has 109 times less manganese than salami. Salami has 0.978mg of manganese, while beef has 0.009mg.
  • Beef is lower in sodium.
  • Salami has a higher glycemic index (28) than beef (0).

We used Salami, cooked, beef, and pork and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this comparison.

Infographic

Salami vs Beef 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.
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%
Beef
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +15.4%
Contains more CopperCopper +268%
Contains more ManganeseManganese +10766.7%
Contains more SeleniumSelenium +23.2%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +94.9%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +35.6%
Contains less SodiumSodium -96.9%

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.
Salami
5
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%
Beef
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +395.9%
Contains more Vitamin B5Vitamin B5 +149.7%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +23.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin B12Vitamin B12 +177%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.76mg

All nutrients comparison - raw data values

Nutrient Salami Beef DV% diff.
Vitamin B12 1.52µg 4.21µg 112%
Sodium 1740mg 54mg 73%
Manganese 0.978mg 0.009mg 42%
Saturated fat 9.316g 2.595g 31%
Fats 25.9g 6.54g 30%
Copper 0.357mg 0.097mg 29%
Vitamin B1 0.367mg 0.074mg 24%
Monounsaturated fat 11.127g 2.734g 21%
Iron 1.56mg 3.04mg 19%
Vitamin B6 0.459mg 0.669mg 16%
Vitamin B5 1.201mg 0.481mg 14%
Polyunsaturated fat 2.529g 0.532g 13%
Protein 21.85g 27.55g 11%
Selenium 31.3µg 25.4µg 11%
Phosphorus 191mg 259mg 10%
Calories 336kcal 169kcal 8%
Zinc 2.93mg 3.7mg 7%
Vitamin D 1µg 0.1µg 5%
Vitamin D 41IU 3IU 5%
Vitamin B2 0.357mg 0.4mg 3%
Choline 93.5mg 75.6mg 3%
Vitamin B3 6.053mg 5.76mg 2%
Carbs 2.4g 0g 1%
Potassium 316mg 352mg 1%
Magnesium 19mg 14mg 1%
Vitamin K 3.2µg 1.6µg 1%
Folate 3µg 7µg 1%
Cholesterol 89mg 85mg 1%
Net carbs 2.4g 0g N/A
Calcium 15mg 13mg 0%
Sugar 0.96g 0g N/A
Vitamin E 0.22mg 0.25mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.586g 0.375g N/A
Tryptophan 0.114mg 0.359mg 0%
Threonine 0.521mg 1.534mg 0%
Isoleucine 0.675mg 1.52mg 0%
Leucine 0.929mg 2.833mg 0%
Lysine 1.107mg 3.178mg 0%
Methionine 0.301mg 0.871mg 0%
Phenylalanine 0.481mg 1.299mg 0%
Valine 0.668mg 1.603mg 0%
Histidine 0.359mg 1.244mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.126g 0.013g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.084g 0.002g N/A
Omega-6 - Linoleic acid 2.104g 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +296%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2230%
Contains more ProteinProtein +26.1%
Contains more WaterWater +45.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains more Mono. FatMonounsaturated fat +307%
Contains more Poly. FatPolyunsaturated fat +375.4%
Contains less Sat. FatSaturated fat -72.1%

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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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.