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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.
  • 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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salami
2
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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
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%
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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +214.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-7866.7%
Contains more ProteinProtein +26.6%
Contains more WaterWater +42%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +235.5%
Contains more Poly. FatPolyunsaturated fat +685.4%
Contains less Sat. FatSaturated fat -63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Flank steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salami Flank steak 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

Which food is preferable for your diet?

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
57%
Salami
49%
Flank steak
Minerals Daily Need Coverage Score
91%
Salami
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 10mg)
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 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?
?
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.
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

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. 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.