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Salami vs Flank steak - In-Depth Nutrition Comparison

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What are the differences between Salami and Flank steak?

  • Salami is higher in Manganese, Copper, Vitamin B1, Vitamin B2 and Vitamin B5, however Flank steak is richer in Zinc, Vitamin B6 and Vitamin B3.
  • Salami's daily need coverage for Sodium is 73% more.
  • Flank steak contains 109 times less Manganese than Salami. Salami contains 0.978mg of Manganese, while Flank steak contains 0.009mg.
  • Flank steak has less Sodium.

We used Salami, cooked, beef and pork and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Salami vs Flank steak 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
Salami
1
:
Contains more Copper +335.4%
Contains more Iron +11.5%
Contains more Calcium +33.3%
Contains more Magnesium +21.1%
Contains more Zinc +67.2%
Contains less Sodium -96.8%
Equal in Potassium - 339
Equal in Phosphorus - 210
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 28% 14% 119% 80% 82% 227%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Copper +335.4%
Contains more Iron +11.5%
Contains more Calcium +33.3%
Contains more Magnesium +21.1%
Contains more Zinc +67.2%
Contains less Sodium -96.8%
Equal in Potassium - 339
Equal in Phosphorus - 210

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
Salami
5
:
Contains more Vitamin B1 +389.3%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B5 +120.4%
Contains more Vitamin K +128.6%
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B6 +26.1%
Contains more Folate +200%
Equal in Vitamin B12 - 1.63
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%
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% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin B1 +389.3%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B5 +120.4%
Contains more Vitamin K +128.6%
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B6 +26.1%
Contains more Folate +200%
Equal in Vitamin B12 - 1.63

Vitamin and Mineral Summary Scores

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

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 the food
Protein
131%
Salami
166%
Flank steak
Carbohydrates
2%
Salami
0%
Flank steak
Fats
120%
Salami
38%
Flank steak

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salami Flank steak
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 10mg)
Which food contains less Sugars?
Flank steak
Flank steak contains less Sugars (difference - 0.96g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1684mg)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Salami Flank steak Opinion
Calories 336 192 Salami
Protein 21.85 27.66 Flank steak
Fats 25.9 8.23 Salami
Vitamin C 0 0
Carbs 2.4 0 Salami
Cholesterol 89 79 Flank steak
Vitamin D 41 Salami
Iron 1.56 1.74 Flank steak
Calcium 15 20 Flank steak
Potassium 316 339 Flank steak
Magnesium 19 23 Flank steak
Sugars 0.96 0 Flank steak
Fiber 0 0
Copper 0.357 0.082 Salami
Zinc 2.93 4.9 Flank steak
Starch
Phosphorus 191 210 Flank steak
Sodium 1740 56 Flank steak
Vitamin A 0 0
Vitamin E 0.22 0.38 Flank steak
Vitamin D 1 Salami
Vitamin B1 0.367 0.075 Salami
Vitamin B2 0.357 0.133 Salami
Vitamin B3 6.053 7.363 Flank steak
Vitamin B5 1.201 0.545 Salami
Vitamin B6 0.459 0.579 Flank steak
Vitamin B12 1.52 1.63 Flank steak
Vitamin K 3.2 1.4 Salami
Folate 3 9 Flank steak
Trans Fat 0.586 Flank steak
Saturated Fat 9.316 3.395 Flank steak
Monounsaturated Fat 11.127 3.317 Salami
Polyunsaturated fat 2.529 0.322 Salami
Tryptophan 0.114 0.182 Flank steak
Threonine 0.521 1.105 Flank steak
Isoleucine 0.675 1.259 Flank steak
Leucine 0.929 2.201 Flank steak
Lysine 1.107 2.338 Flank steak
Methionine 0.301 0.72 Flank steak
Phenylalanine 0.481 1.093 Flank steak
Valine 0.668 1.372 Flank steak
Histidine 0.359 0.883 Flank steak
Fructose 0 Salami

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 of the foods presented on this page can be found below.

  1. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.