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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
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

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.
Salami Flank steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salami Flank steak Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 27.66g Flank steak
Fats 25.9g 8.23g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 192kcal Salami
Starch g g
Fructose 0g g Salami
Sugar 0.96g 0g Flank steak
Fiber 0g 0g
Calcium 15mg 20mg Flank steak
Iron 1.56mg 1.74mg Flank steak
Magnesium 19mg 23mg Flank steak
Phosphorus 191mg 210mg Flank steak
Potassium 316mg 339mg Flank steak
Sodium 1740mg 56mg Flank steak
Zinc 2.93mg 4.9mg Flank steak
Copper 0.357mg 0.082mg Salami
Vitamin A 0IU 0IU
Vitamin E 0.22mg 0.38mg Flank steak
Vitamin D 41IU IU Salami
Vitamin D 1µg µg Salami
Vitamin C 0mg 0mg
Vitamin B1 0.367mg 0.075mg Salami
Vitamin B2 0.357mg 0.133mg Salami
Vitamin B3 6.053mg 7.363mg Flank steak
Vitamin B5 1.201mg 0.545mg Salami
Vitamin B6 0.459mg 0.579mg Flank steak
Folate 3µg 9µg Flank steak
Vitamin B12 1.52µg 1.63µg Flank steak
Vitamin K 3.2µg 1.4µg Salami
Tryptophan 0.114mg 0.182mg Flank steak
Threonine 0.521mg 1.105mg Flank steak
Isoleucine 0.675mg 1.259mg Flank steak
Leucine 0.929mg 2.201mg Flank steak
Lysine 1.107mg 2.338mg Flank steak
Methionine 0.301mg 0.72mg Flank steak
Phenylalanine 0.481mg 1.093mg Flank steak
Valine 0.668mg 1.372mg Flank steak
Histidine 0.359mg 0.883mg Flank steak
Cholesterol 89mg 79mg Flank steak
Trans Fat 0.586g g Flank steak
Saturated Fat 9.316g 3.395g Flank steak
Monounsaturated Fat 11.127g 3.317g Salami
Polyunsaturated fat 2.529g 0.322g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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 food.
Protein
131%
Salami
166%
Flank steak
Carbohydrates
2%
Salami
0%
Flank steak
Fats
120%
Salami
38%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1684mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 10mg)
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 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. 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.