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.
Flank steak has a lower glycemic index (0) than salami (28).

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.

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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

Flank steak

Contains more CopperCopper	+335.4%
Contains more ManganeseManganese	+10766.7%

Contains more MagnesiumMagnesium	+21.1%
Contains more CalciumCalcium	+33.3%
Contains more IronIron	+11.5%
Contains more ZincZinc	+67.2%
Contains less SodiumSodium	-96.8%

~equal in Potassium ~339mg

~equal in Phosphorus ~210mg

~equal in Selenium ~29.4µg

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

Flank steak

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+389.3%
Contains more Vitamin B2Vitamin B2	+168.4%
Contains more Vitamin B5Vitamin B5	+120.4%
Contains more Vitamin KVitamin K	+128.6%

Contains more Vitamin EVitamin E	+72.7%
Contains more Vitamin B3Vitamin B3	+21.6%
Contains more Vitamin B6Vitamin B6	+26.1%
Contains more FolateFolate	+200%
Contains more CholineCholine	+12.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~1.63µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1740mg	56mg	73%
Manganese	0.978mg	0.009mg	42%
Copper	0.357mg	0.082mg	31%
Fats	25.9g	8.23g	27%
Saturated fat	9.316g	3.395g	27%
Vitamin B1	0.367mg	0.075mg	24%
Monounsaturated fat	11.127g	3.317g	20%
Zinc	2.93mg	4.9mg	18%
Vitamin B2	0.357mg	0.133mg	17%
Polyunsaturated fat	2.529g	0.322g	15%
Vitamin B5	1.201mg	0.545mg	13%
Protein	21.85g	27.66g	12%
Vitamin B6	0.459mg	0.579mg	9%
Vitamin B3	6.053mg	7.363mg	8%
Calories	336kcal	192kcal	7%
Vitamin D	1µg		5%
Vitamin D	41IU		5%
Vitamin B12	1.52µg	1.63µg	5%
Phosphorus	191mg	210mg	3%
Cholesterol	89mg	79mg	3%
Selenium	31.3µg	29.4µg	3%
Iron	1.56mg	1.74mg	2%
Vitamin K	3.2µg	1.4µg	2%
Folate	3µg	9µg	2%
Choline	93.5mg	105.4mg	2%
Vitamin E	0.22mg	0.38mg	1%
Calcium	15mg	20mg	1%
Magnesium	19mg	23mg	1%
Potassium	316mg	339mg	1%
Carbs	2.4g	0g	1%
Net carbs	2.4g	0g	N/A
Sugar	0.96g	0g	N/A
Trans fat	0.586g		N/A
Tryptophan	0.114mg	0.182mg	0%
Threonine	0.521mg	1.105mg	0%
Isoleucine	0.675mg	1.259mg	0%
Leucine	0.929mg	2.201mg	0%
Lysine	1.107mg	2.338mg	0%
Methionine	0.301mg	0.72mg	0%
Phenylalanine	0.481mg	1.093mg	0%
Valine	0.668mg	1.372mg	0%
Histidine	0.359mg	0.883mg	0%
Omega-3 - ALA	0.126g		N/A
Omega-6 - Eicosadienoic acid	0.084g		N/A
Omega-6 - Linoleic acid	2.104g		N/A