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

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A recap on the 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.
The glycemic index of 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.

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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.

Salami

T bone steak

Contains more PotassiumPotassium	+12.9%
Contains more CopperCopper	+351.9%
Contains more ManganeseManganese	+24350%

Contains more CalciumCalcium	+26.7%
Contains more IronIron	+128.8%
Contains more ZincZinc	+60.1%
Contains less SodiumSodium	-96.1%

~equal in Magnesium ~20mg

~equal in Phosphorus ~210mg

~equal in Selenium ~30.4µg

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

T bone steak

Contains more Vitamin EVitamin E	+57.1%
Contains more Vitamin DVitamin D	+900%
Contains more Vitamin B1Vitamin B1	+543.9%
Contains more Vitamin B2Vitamin B2	+32.2%
Contains more Vitamin B5Vitamin B5	+291.2%
Contains more Vitamin KVitamin K	+113.3%
Contains more CholineCholine	+41.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+65.1%
Contains more Vitamin B12Vitamin B12	+24.3%
Contains more FolateFolate	+133.3%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~6.292mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1740mg	68mg	73%
Manganese	0.978mg	0.004mg	42%
Copper	0.357mg	0.079mg	31%
Vitamin B1	0.367mg	0.057mg	26%
Iron	1.56mg	3.57mg	25%
Fats	25.9g	11.05g	23%
Vitamin B6	0.459mg	0.758mg	23%
Saturated fat	9.316g	4.6g	21%
Vitamin B5	1.201mg	0.307mg	18%
Zinc	2.93mg	4.69mg	16%
Monounsaturated fat	11.127g	5.159g	15%
Vitamin B12	1.52µg	1.89µg	15%
Polyunsaturated fat	2.529g	0.583g	13%
Protein	21.85g	27.48g	11%
Vitamin B2	0.357mg	0.27mg	7%
Calories	336kcal	217kcal	6%
Vitamin D	41IU	3IU	5%
Vitamin D	1µg	0.1µg	5%
Choline	93.5mg	66.1mg	5%
Phosphorus	191mg	210mg	3%
Cholesterol	89mg	81mg	3%
Selenium	31.3µg	30.4µg	2%
Carbs	2.4g	0g	1%
Vitamin E	0.22mg	0.14mg	1%
Potassium	316mg	280mg	1%
Vitamin B3	6.053mg	6.292mg	1%
Vitamin K	3.2µg	1.5µg	1%
Folate	3µg	7µg	1%
Net carbs	2.4g	0g	N/A
Magnesium	19mg	20mg	0%
Calcium	15mg	19mg	0%
Sugar	0.96g	0g	N/A
Vitamin A	0µg	1µg	0%
Trans fat	0.586g	0.595g	N/A
Tryptophan	0.114mg	0.325mg	0%
Threonine	0.521mg	1.349mg	0%
Isoleucine	0.675mg	1.343mg	0%
Leucine	0.929mg	2.46mg	0%
Lysine	1.107mg	2.74mg	0%
Methionine	0.301mg	0.762mg	0%
Phenylalanine	0.481mg	1.143mg	0%
Valine	0.668mg	1.421mg	0%
Histidine	0.359mg	1.05mg	0%
Omega-3 - EPA	0g	0.002g	N/A
Omega-3 - ALA	0.126g	0.02g	N/A
Omega-3 - DPA	0g	0.013g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.019g	N/A
Omega-6 - Eicosadienoic acid	0.084g	0.002g	N/A
Omega-6 - Linoleic acid	2.104g	0.373g	N/A