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Salami vs. Porterhouse steak — In-Depth Nutrition Comparison

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How are Salami and Porterhouse steak different?

  • Salami has more Manganese, Copper, Vitamin B1, Selenium, Vitamin B5, and Vitamin B3, however, Porterhouse steak is richer in Vitamin B12, Iron, and Zinc.
  • Salami covers your daily need of Sodium 73% more than Porterhouse steak.
  • Salami has 65 times more Manganese than Porterhouse steak. Salami has 0.978mg of Manganese, while Porterhouse steak has 0.015mg.
  • Porterhouse steak contains less Sodium.

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

Infographic

Salami vs Porterhouse 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.
Contains more Calcium +114.3%
Contains more Copper +174.6%
Contains more Manganese +6420%
Contains more Selenium +59.7%
Contains more Iron +88.5%
Contains more Magnesium +15.8%
Contains less Sodium -96.3%
Contains more Zinc +55.6%
Equal in Phosphorus - 193
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 111% 16% 83% 27% 9% 125% 44% 2% 107%
Contains more Calcium +114.3%
Contains more Copper +174.6%
Contains more Manganese +6420%
Contains more Selenium +59.7%
Contains more Iron +88.5%
Contains more Magnesium +15.8%
Contains less Sodium -96.3%
Contains more Zinc +55.6%
Equal in Phosphorus - 193
Equal in Potassium - 299

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
9
:
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +270.7%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +282.5%
Contains more Vitamin B6 +25.8%
Contains more Folate +133.3%
Contains more Vitamin B12 +43.4%
Equal in Choline - 91.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 51% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 25% 53% 79% 19% 85% 6% 273% 50% 0%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +270.7%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +282.5%
Contains more Vitamin B6 +25.8%
Contains more Folate +133.3%
Contains more Vitamin B12 +43.4%
Equal in Choline - 91.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +34.4%
Contains more Carbs +∞%
Contains more Other +120.9%
Contains more Water +21%
Equal in Protein - 23.96
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
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more Fats +34.4%
Contains more Carbs +∞%
Contains more Other +120.9%
Contains more Water +21%
Equal in Protein - 23.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +266.5%
Contains less Saturated Fat -22%
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
44% 52% 4%
Saturated Fat: 7.271 g
Monounsaturated Fat: 8.65 g
Polyunsaturated fat: 0.69 g
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +266.5%
Contains less Saturated Fat -22%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Porterhouse steak
Rich in vitamins ok
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 Equal

All nutrients comparison - raw data values

Nutrient Salami Porterhouse steak Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 23.96g Porterhouse steak
Fats 25.9g 19.27g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 276kcal Salami
Sugar 0.96g 0g Porterhouse steak
Calcium 15mg 7mg Salami
Iron 1.56mg 2.94mg Porterhouse steak
Magnesium 19mg 22mg Porterhouse steak
Phosphorus 191mg 193mg Porterhouse steak
Potassium 316mg 299mg Salami
Sodium 1740mg 65mg Porterhouse steak
Zinc 2.93mg 4.56mg Porterhouse steak
Copper 0.357mg 0.13mg Salami
Manganese 0.978mg 0.015mg Salami
Selenium 31.3µg 19.6µg Salami
Vitamin E 0.22mg 0.18mg Salami
Vitamin D 41IU Salami
Vitamin D 1µg Salami
Vitamin B1 0.367mg 0.099mg Salami
Vitamin B2 0.357mg 0.228mg Salami
Vitamin B3 6.053mg 4.21mg Salami
Vitamin B5 1.201mg 0.314mg Salami
Vitamin B6 0.459mg 0.365mg Salami
Folate 3µg 7µg Porterhouse steak
Vitamin B12 1.52µg 2.18µg Porterhouse steak
Choline 93.5mg 91.3mg Salami
Vitamin K 3.2µg Salami
Tryptophan 0.114mg 0.259mg Porterhouse steak
Threonine 0.521mg 1.104mg Porterhouse steak
Isoleucine 0.675mg 1.228mg Porterhouse steak
Leucine 0.929mg 2.105mg Porterhouse steak
Lysine 1.107mg 2.233mg Porterhouse steak
Methionine 0.301mg 0.676mg Porterhouse steak
Phenylalanine 0.481mg 1.033mg Porterhouse steak
Valine 0.668mg 1.288mg Porterhouse steak
Histidine 0.359mg 0.775mg Porterhouse steak
Cholesterol 89mg 67mg Porterhouse steak
Trans Fat 0.586g Porterhouse steak
Saturated Fat 9.316g 7.271g Porterhouse steak
Monounsaturated Fat 11.127g 8.65g Salami
Polyunsaturated fat 2.529g 0.69g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Porterhouse steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
58%
Salami
45%
Porterhouse steak
Minerals Daily Need Coverage Score
91%
Salami
52%
Porterhouse steak

Comparison summary

Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Porterhouse steak
Porterhouse steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Porterhouse steak
Porterhouse steak contains less Sodium (difference - 1675mg)
Which food is lower in Cholesterol?
Porterhouse steak
Porterhouse steak is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Porterhouse steak
Porterhouse steak is lower in Saturated Fat (difference - 2.045g)
Which food is lower in glycemic index?
Porterhouse steak
Porterhouse steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Porterhouse steak
Porterhouse 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.

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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.