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Salami vs. T bone steak — In-Depth Nutrition Comparison

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A recap on differences between Salami and T bone steak

  • Salami is higher in Manganese, Copper, Vitamin B1, and Vitamin B5, yet T bone steak is higher in Iron, Vitamin B6, Zinc, and Vitamin B12.
  • Salami covers your daily Sodium needs 73% more than T bone steak.
  • Salami contains 245 times more Manganese than T bone steak. While Salami contains 0.978mg of Manganese, T bone steak contains only 0.004mg.
  • The amount of Sodium in T bone steak is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Salami vs T bone steak 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 Potassium +12.9%
Contains more Copper +351.9%
Contains more Manganese +24350%
Contains more Calcium +26.7%
Contains more Iron +128.8%
Contains less Sodium -96.1%
Contains more Zinc +60.1%
Equal in Magnesium - 20
Equal in Phosphorus - 210
Equal in Selenium - 30.4
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 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Potassium +12.9%
Contains more Copper +351.9%
Contains more Manganese +24350%
Contains more Calcium +26.7%
Contains more Iron +128.8%
Contains less Sodium -96.1%
Contains more Zinc +60.1%
Equal in Magnesium - 20
Equal in Phosphorus - 210
Equal in Selenium - 30.4

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
7
:
Contains more Vitamin E +57.1%
Contains more Vitamin D +900%
Contains more Vitamin B1 +543.9%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B5 +291.2%
Contains more Choline +41.5%
Contains more Vitamin K +113.3%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +65.1%
Contains more Folate +133.3%
Contains more Vitamin B12 +24.3%
Equal in Vitamin B3 - 6.292
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 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 37% 4%
Contains more Vitamin E +57.1%
Contains more Vitamin D +900%
Contains more Vitamin B1 +543.9%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B5 +291.2%
Contains more Choline +41.5%
Contains more Vitamin K +113.3%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +65.1%
Contains more Folate +133.3%
Contains more Vitamin B12 +24.3%
Equal in Vitamin B3 - 6.292

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +134.4%
Contains more Carbs +∞%
Contains more Other +435.6%
Contains more Protein +25.8%
Contains more Water +34.1%
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
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more Fats +134.4%
Contains more Carbs +∞%
Contains more Other +435.6%
Contains more Protein +25.8%
Contains more Water +34.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +115.7%
Contains more Polyunsaturated fat +333.8%
Contains less Saturated Fat -50.6%
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +115.7%
Contains more Polyunsaturated fat +333.8%
Contains less Saturated Fat -50.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami T bone 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 T bone steak Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 27.48g T bone steak
Fats 25.9g 11.05g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 217kcal Salami
Sugar 0.96g 0g T bone steak
Calcium 15mg 19mg T bone steak
Iron 1.56mg 3.57mg T bone steak
Magnesium 19mg 20mg T bone steak
Phosphorus 191mg 210mg T bone steak
Potassium 316mg 280mg Salami
Sodium 1740mg 68mg T bone steak
Zinc 2.93mg 4.69mg T bone steak
Copper 0.357mg 0.079mg Salami
Manganese 0.978mg 0.004mg Salami
Selenium 31.3µg 30.4µg Salami
Vitamin A 0IU 5IU T bone steak
Vitamin A RAE 0µg 1µg T bone steak
Vitamin E 0.22mg 0.14mg Salami
Vitamin D 41IU 3IU Salami
Vitamin D 1µg 0.1µg Salami
Vitamin B1 0.367mg 0.057mg Salami
Vitamin B2 0.357mg 0.27mg Salami
Vitamin B3 6.053mg 6.292mg T bone steak
Vitamin B5 1.201mg 0.307mg Salami
Vitamin B6 0.459mg 0.758mg T bone steak
Folate 3µg 7µg T bone steak
Vitamin B12 1.52µg 1.89µg T bone steak
Choline 93.5mg 66.1mg Salami
Vitamin K 3.2µg 1.5µg Salami
Tryptophan 0.114mg 0.325mg T bone steak
Threonine 0.521mg 1.349mg T bone steak
Isoleucine 0.675mg 1.343mg T bone steak
Leucine 0.929mg 2.46mg T bone steak
Lysine 1.107mg 2.74mg T bone steak
Methionine 0.301mg 0.762mg T bone steak
Phenylalanine 0.481mg 1.143mg T bone steak
Valine 0.668mg 1.421mg T bone steak
Histidine 0.359mg 1.05mg T bone steak
Cholesterol 89mg 81mg T bone steak
Trans Fat 0.586g 0.595g Salami
Saturated Fat 9.316g 4.6g T bone steak
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - DPA 0g 0.013g T bone steak
Monounsaturated Fat 11.127g 5.159g Salami
Polyunsaturated fat 2.529g 0.583g Salami
Omega-6 - Eicosadienoic acid 0.084g 0.002g Salami
Omega-6 - Linoleic acid 2.104g 0.373g Salami
Omega-3 - ALA 0.126g 0.02g Salami
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami T bone 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
52%
T bone steak
Minerals Daily Need Coverage Score
91%
Salami
60%
T bone steak

Comparison summary

Which food is lower in Sugar?
T bone steak
T bone steak is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 1672mg)
Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
T bone steak
T bone steak is lower in Saturated Fat (difference - 4.716g)
Which food is lower in glycemic index?
T bone steak
T bone steak is lower in glycemic index (difference - 28)
Which food is cheaper?
T bone steak
T bone 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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.