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  6. Salami vs. Beefsteak raw

Salami vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between salami and beefsteak raw

  • Salami has more copper, vitamin B1, vitamin B2, and vitamin D; however, beefsteak raw is higher in vitamin B12, zinc, and vitamin B6.
  • Salami covers your daily need for sodium, 73% more than beefsteak raw.
  • Salami has 14 times more vitamin D than beefsteak raw. While salami has 41IU of vitamin D, beefsteak raw has only 3IU.
  • Beefsteak raw has less sodium.
  • The glycemic index of salami is higher.

These are the specific foods used in this comparison Salami, cooked, beef, and pork and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Salami vs Beefsteak raw infographic
Infographic link

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
Salami
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +200%
Contains more CopperCopper +351.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +12.2%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +18.7%
Contains more IronIron +28.2%
Contains more ZincZinc +80.9%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -96.8%

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
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%
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% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +389.3%
Contains more Vitamin B2Vitamin B2 +96.2%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +113.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin B12Vitamin B12 +77%
~equal in Vitamin C ~0mg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Salami Beefsteak raw DV% diff.
Sodium 1740mg 55mg 73%
Vitamin B12 1.52µg 2.69µg 49%
Manganese 0.978mg 43%
Saturated fat 9.316g 1.875g 34%
Fats 25.9g 5.36g 32%
Copper 0.357mg 0.079mg 31%
Vitamin B5 1.201mg 24%
Vitamin B1 0.367mg 0.075mg 24%
Zinc 2.93mg 5.3mg 22%
Monounsaturated fat 11.127g 2.354g 22%
Choline 93.5mg 17%
Polyunsaturated fat 2.529g 0.189g 16%
Vitamin B2 0.357mg 0.182mg 13%
Calories 336kcal 134kcal 10%
Cholesterol 89mg 67mg 7%
Vitamin B3 6.053mg 5.048mg 6%
Vitamin B6 0.459mg 0.543mg 6%
Iron 1.56mg 2mg 6%
Selenium 31.3µg 27.9µg 6%
Vitamin D 41IU 3IU 5%
Vitamin D 1µg 0.1µg 5%
Phosphorus 191mg 220mg 4%
Potassium 316mg 375mg 2%
Calcium 15mg 5mg 1%
Protein 21.85g 21.38g 1%
Vitamin E 0.22mg 1%
Magnesium 19mg 25mg 1%
Vitamin K 3.2µg 1.5µg 1%
Carbs 2.4g 0g 1%
Net carbs 2.4g 0g N/A
Sugar 0.96g 0g N/A
Vitamin A 0µg 2µg 0%
Folate 3µg 3µg 0%
Trans fat 0.586g 0.253g N/A
Tryptophan 0.114mg 0.262mg 0%
Threonine 0.521mg 1.099mg 0%
Isoleucine 0.675mg 1.09mg 0%
Leucine 0.929mg 2.011mg 0%
Lysine 1.107mg 2.247mg 0%
Methionine 0.301mg 0.621mg 0%
Phenylalanine 0.481mg 0.931mg 0%
Valine 0.668mg 1.152mg 0%
Histidine 0.359mg 0.868mg 0%
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.084g 0g N/A
Omega-6 - Linoleic acid 2.104g 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
4
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +383.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1312.1%
Contains more WaterWater +61.4%
~equal in Protein ~21.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +372.7%
Contains more Poly. FatPolyunsaturated fat +1238.1%
Contains less Sat. FatSaturated fat -79.9%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.