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Steak vs Salami - In-Depth Nutrition Comparison

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What are the main differences between Steak and Salami?

  • Steak is richer in Zinc, Vitamin B12 and Iron, while Salami is higher in Copper, Vitamin B1, Vitamin D and Vitamin B3.
  • Salami's daily need coverage for Sodium is 73% higher.
  • Salami has 2 times less Zinc than Steak. Steak has 6.34mg of Zinc, while Salami has 2.93mg.
  • Steak is lower in Saturated Fat.

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

Infographic

Steak vs Salami 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
Steak
4
:
4
Salami
Contains more Iron +53.8%
Contains more Magnesium +21.1%
Contains more Zinc +116.4%
Contains less Sodium -96.7%
Contains more Calcium +25%
Contains more Potassium +13.3%
Contains more Copper +320%
Contains more Phosphorus +17.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 28% 14% 119% 80% 82% 227%
Contains more Iron +53.8%
Contains more Magnesium +21.1%
Contains more Zinc +116.4%
Contains less Sodium -96.7%
Contains more Calcium +25%
Contains more Potassium +13.3%
Contains more Copper +320%
Contains more Phosphorus +17.2%

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
Steak
4
:
7
Salami
Contains more Vitamin A +∞%
Contains more Vitamin B12 +44.7%
Contains more Folate +100%
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%
Equal in Vitamin B6 - 0.459
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 30% 92% 83% 114% 73% 106% 191% 8% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +44.7%
Contains more Folate +100%
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%
Equal in Vitamin B6 - 0.459

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
49
Steak
58
Salami
Mineral Summary Score
52
Steak
77
Salami

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 the food
Protein
149%
Steak
131%
Salami
Carbohydrates
0%
Steak
2%
Salami
Fats
88%
Steak
120%
Salami

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Salami
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Steak Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 11mg)
Which food contains less Sugars?
Steak
Steak contains less Sugars (difference - 0.96g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1682mg)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Steak Salami Opinion
Calories 271 336 Salami
Protein 24.85 21.85 Steak
Fats 19.02 25.9 Salami
Vitamin C 0 0
Carbs 0 2.4 Salami
Cholesterol 78 89 Steak
Vitamin D 6 41 Salami
Iron 2.4 1.56 Steak
Calcium 12 15 Salami
Potassium 279 316 Salami
Magnesium 23 19 Steak
Sugars 0 0.96 Steak
Fiber 0 0
Copper 0.085 0.357 Salami
Zinc 6.34 2.93 Steak
Starch
Phosphorus 163 191 Salami
Sodium 58 1740 Steak
Vitamin A 25 0 Steak
Vitamin E 0.22 Salami
Vitamin D 0.1 1 Salami
Vitamin B1 0.074 0.367 Salami
Vitamin B2 0.301 0.357 Salami
Vitamin B3 5.149 6.053 Salami
Vitamin B5 1.201 Salami
Vitamin B6 0.5 0.459 Steak
Vitamin B12 2.2 1.52 Steak
Vitamin K 1.6 3.2 Salami
Folate 6 3 Steak
Trans Fat 0.586 Steak
Saturated Fat 8.443 9.316 Steak
Monounsaturated Fat 9.171 11.127 Salami
Polyunsaturated fat 0.896 2.529 Salami
Tryptophan 0.278 0.114 Steak
Threonine 1.171 0.521 Steak
Isoleucine 1.157 0.675 Steak
Leucine 2.142 0.929 Steak
Lysine 2.38 1.107 Steak
Methionine 0.672 0.301 Steak
Phenylalanine 0.997 0.481 Steak
Valine 1.242 0.668 Steak
Histidine 0.931 0.359 Steak
Fructose 0 Salami

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 of the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.