Salami vs. Steak — In-Depth Nutrition Comparison
Compare
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.
- Salami has a higher glycemic index (28) than steak (0).
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
Infographic link
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 CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more CopperCopper | +320% |
| Contains more PhosphorusPhosphorus | +17.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more IronIron | +53.8% |
| Contains more ZincZinc | +116.4% |
| Contains less SodiumSodium | -96.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +900% |
| Contains more Vitamin B1Vitamin B1 | +395.9% |
| Contains more Vitamin B2Vitamin B2 | +18.6% |
| Contains more Vitamin B3Vitamin B3 | +17.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +44.7% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +36.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +763% |
| Contains more ProteinProtein | +13.7% |
| Contains more WaterWater | +23% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +21.3% |
| Contains more Poly. FatPolyunsaturated fat | +182.3% |
~equal in
Saturated fat
~8.443g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1740mg | 58mg | 73% |
| Manganese | 0.978mg | 43% | |
| Zinc | 2.93mg | 6.34mg | 31% |
| Copper | 0.357mg | 0.085mg | 30% |
| Vitamin B12 | 1.52µg | 2.2µg | 28% |
| Vitamin B5 | 1.201mg | 24% | |
| Vitamin B1 | 0.367mg | 0.074mg | 24% |
| Choline | 93.5mg | 17% | |
| Iron | 1.56mg | 2.4mg | 11% |
| Fats | 25.9g | 19.02g | 11% |
| Polyunsaturated fat | 2.529g | 0.896g | 11% |
| Protein | 21.85g | 24.85g | 6% |
| Vitamin B3 | 6.053mg | 5.149mg | 6% |
| Monounsaturated fat | 11.127g | 9.171g | 5% |
| Vitamin D | 1µg | 0.1µg | 5% |
| Saturated fat | 9.316g | 8.443g | 4% |
| Vitamin D | 41IU | 6IU | 4% |
| Cholesterol | 89mg | 78mg | 4% |
| Phosphorus | 191mg | 163mg | 4% |
| Vitamin B2 | 0.357mg | 0.301mg | 4% |
| Vitamin B6 | 0.459mg | 0.5mg | 3% |
| Calories | 336kcal | 271kcal | 3% |
| Selenium | 31.3µg | 31.8µg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Potassium | 316mg | 279mg | 1% |
| Vitamin K | 3.2µg | 1.6µg | 1% |
| Folate | 3µg | 6µg | 1% |
| Magnesium | 19mg | 23mg | 1% |
| Carbs | 2.4g | 0g | 1% |
| Net carbs | 2.4g | 0g | N/A |
| Calcium | 15mg | 12mg | 0% |
| Sugar | 0.96g | 0g | N/A |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.114mg | 0.278mg | 0% |
| Threonine | 0.521mg | 1.171mg | 0% |
| Isoleucine | 0.675mg | 1.157mg | 0% |
| Leucine | 0.929mg | 2.142mg | 0% |
| Lysine | 1.107mg | 2.38mg | 0% |
| Methionine | 0.301mg | 0.672mg | 0% |
| Phenylalanine | 0.481mg | 0.997mg | 0% |
| Valine | 0.668mg | 1.242mg | 0% |
| Histidine | 0.359mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.126g | N/A | |
| Omega-3 - DPA | 0g | 0.013g | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
45%
Minerals Daily Need Coverage Score
91%
59%
Comparison summary
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Steak contains less Sodium (difference - 1682mg)
Which food is lower in Saturated fat?
Steak is lower in Saturated fat (difference - 0.873g)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Steak is cheaper (difference - $0.3)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
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.