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Salami vs Steak - In-Depth Nutrition Comparison

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What are the main differences between Salami and Steak?

  • Salami is richer in Copper, Vitamin B1, Vitamin D, and Vitamin B3, while Steak is higher in Zinc, Vitamin B12, and Iron.
  • Salami's daily need coverage for Sodium is 73% higher.
  • Steak has 7 times less Vitamin D than Salami. Salami has 41IU of Vitamin D, while Steak has 6IU.
  • Steak is lower in Sodium.

We used Salami, cooked, beef and pork and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Salami vs 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
Salami
4
:
4
Steak
Contains more Calcium +25%
Contains more Phosphorus +17.2%
Contains more Potassium +13.3%
Contains more Copper +320%
Contains more Iron +53.8%
Contains more Magnesium +21.1%
Contains less Sodium -96.7%
Contains more Zinc +116.4%
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% 90% 17% 70% 25% 8% 173% 29%
Contains more Calcium +25%
Contains more Phosphorus +17.2%
Contains more Potassium +13.3%
Contains more Copper +320%
Contains more Iron +53.8%
Contains more Magnesium +21.1%
Contains less Sodium -96.7%
Contains more Zinc +116.4%

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
:
4
Steak
Contains more Vitamin D +900%
Contains more Vitamin B1 +395.9%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +17.6%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B12 +44.7%
Equal in Vitamin B6 - 0.5
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% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin D +900%
Contains more Vitamin B1 +395.9%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +17.6%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Folate +100%
Contains more Vitamin B12 +44.7%
Equal in Vitamin B6 - 0.5

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 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salami Steak Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 24.85g Steak
Fats 25.9g 19.02g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 271kcal Salami
Starch g g
Fructose 0g g Salami
Sugar 0.96g 0g Steak
Fiber 0g 0g
Calcium 15mg 12mg Salami
Iron 1.56mg 2.4mg Steak
Magnesium 19mg 23mg Steak
Phosphorus 191mg 163mg Salami
Potassium 316mg 279mg Salami
Sodium 1740mg 58mg Steak
Zinc 2.93mg 6.34mg Steak
Copper 0.357mg 0.085mg Salami
Vitamin A 0IU 25IU Steak
Vitamin E 0.22mg mg Salami
Vitamin D 41IU 6IU Salami
Vitamin D 1µg 0.1µg Salami
Vitamin C 0mg 0mg
Vitamin B1 0.367mg 0.074mg Salami
Vitamin B2 0.357mg 0.301mg Salami
Vitamin B3 6.053mg 5.149mg Salami
Vitamin B5 1.201mg mg Salami
Vitamin B6 0.459mg 0.5mg Steak
Folate 3µg 6µg Steak
Vitamin B12 1.52µg 2.2µg Steak
Vitamin K 3.2µg 1.6µg Salami
Tryptophan 0.114mg 0.278mg Steak
Threonine 0.521mg 1.171mg Steak
Isoleucine 0.675mg 1.157mg Steak
Leucine 0.929mg 2.142mg Steak
Lysine 1.107mg 2.38mg Steak
Methionine 0.301mg 0.672mg Steak
Phenylalanine 0.481mg 0.997mg Steak
Valine 0.668mg 1.242mg Steak
Histidine 0.359mg 0.931mg Steak
Cholesterol 89mg 78mg Steak
Trans Fat 0.586g g Steak
Saturated Fat 9.316g 8.443g Steak
Monounsaturated Fat 11.127g 9.171g Salami
Polyunsaturated fat 2.529g 0.896g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami 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
49
Steak
Mineral Summary Score
77
Salami
52
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
149%
Steak
Carbohydrates
2%
Salami
0%
Steak
Fats
120%
Salami
88%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1682mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 0.873g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Steak
Steak is cheaper (difference - $0.3)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.