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Salami vs Rib eye steak - In-Depth Nutrition Comparison

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What are the main differences between Salami and Rib eye steak?

  • Salami is richer in Manganese, Copper, Vitamin B1, Vitamin B5, Choline, and Vitamin B3, while Rib eye steak is higher in Zinc, Vitamin B12, and Iron.
  • Salami's daily need coverage for Sodium is 73% higher.
  • Rib eye steak has 12 times less Manganese than Salami. Salami has 0.978mg of Manganese, while Rib eye steak has 0.08mg.
  • Rib eye steak is lower in Sodium.

We used Salami, cooked, beef and pork and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this comparison.

Infographic

Salami vs Rib eye 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 Calcium +36.4%
Contains more Phosphorus +25.7%
Contains more Potassium +21.5%
Contains more Copper +346.3%
Contains more Iron +43.6%
Contains more Magnesium +15.8%
Contains less Sodium -96.9%
Contains more Zinc +101.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 14% 82% 28% 227% 80% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 85% 16% 66% 23% 8% 162% 27%
Contains more Calcium +36.4%
Contains more Phosphorus +25.7%
Contains more Potassium +21.5%
Contains more Copper +346.3%
Contains more Iron +43.6%
Contains more Magnesium +15.8%
Contains less Sodium -96.9%
Contains more Zinc +101.7%

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
7
:
Contains more Vitamin E +120%
Contains more Vitamin D +400%
Contains more Vitamin B1 +416.9%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +124.1%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B12 +38.2%
Equal in Vitamin B6 - 0.477
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 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin E +120%
Contains more Vitamin D +400%
Contains more Vitamin B1 +416.9%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +124.1%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B12 +38.2%
Equal in Vitamin B6 - 0.477

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 Rib eye steak
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Rib eye steak Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 23.69g Rib eye steak
Fats 25.9g 21.81g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 291kcal Salami
Starch g g
Fructose 0g g Salami
Sugar 0.96g 0g Rib eye steak
Fiber 0g 0g
Calcium 15mg 11mg Salami
Iron 1.56mg 2.24mg Rib eye steak
Magnesium 19mg 22mg Rib eye steak
Phosphorus 191mg 152mg Salami
Potassium 316mg 260mg Salami
Sodium 1740mg 54mg Rib eye steak
Zinc 2.93mg 5.91mg Rib eye steak
Copper 0.357mg 0.08mg Salami
Vitamin A 0IU 25IU Rib eye steak
Vitamin E 0.22mg 0.1mg Salami
Vitamin D 41IU 7IU Salami
Vitamin D 1µg 0.2µg Salami
Vitamin C 0mg 0mg
Vitamin B1 0.367mg 0.071mg Salami
Vitamin B2 0.357mg 0.287mg Salami
Vitamin B3 6.053mg 4.908mg Salami
Vitamin B5 1.201mg 0.536mg Salami
Vitamin B6 0.459mg 0.477mg Rib eye steak
Folate 3µg 6µg Rib eye steak
Vitamin B12 1.52µg 2.1µg Rib eye steak
Vitamin K 3.2µg 1.6µg Salami
Tryptophan 0.114mg 0.265mg Rib eye steak
Threonine 0.521mg 1.116mg Rib eye steak
Isoleucine 0.675mg 1.103mg Rib eye steak
Leucine 0.929mg 2.041mg Rib eye steak
Lysine 1.107mg 2.269mg Rib eye steak
Methionine 0.301mg 0.641mg Rib eye steak
Phenylalanine 0.481mg 0.95mg Rib eye steak
Valine 0.668mg 1.184mg Rib eye steak
Histidine 0.359mg 0.888mg Rib eye steak
Cholesterol 89mg 80mg Rib eye steak
Trans Fat 0.586g 1.478g Salami
Saturated Fat 9.316g 9.684g Salami
Monounsaturated Fat 11.127g 10.519g Salami
Polyunsaturated fat 2.529g 1.027g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Rib eye 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
50
Rib eye steak
Mineral Summary Score
77
Salami
48
Rib eye 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
142%
Rib eye steak
Carbohydrates
2%
Salami
0%
Rib eye steak
Fats
120%
Salami
101%
Rib eye steak

Comparison summary

Which food is lower in Saturated Fat?
Salami
Salami is lower in Saturated Fat (difference - 0.368g)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1686mg)
Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $0.7)
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

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.