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.
- Salami has a higher glycemic index (28) than steak (0).
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
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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.
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more IronIron | +53.8% |
| Contains more ZincZinc | +116.4% |
| Contains less SodiumSodium | -96.7% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more CopperCopper | +320% |
| Contains more PhosphorusPhosphorus | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +44.7% |
| Contains more FolateFolate | +100% |
| 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 KVitamin K | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 58mg | 1740mg | 73% |
| Manganese | 0.978mg | 43% | |
| Zinc | 6.34mg | 2.93mg | 31% |
| Copper | 0.085mg | 0.357mg | 30% |
| Vitamin B12 | 2.2µg | 1.52µg | 28% |
| Vitamin B5 | 1.201mg | 24% | |
| Vitamin B1 | 0.074mg | 0.367mg | 24% |
| Choline | 93.5mg | 17% | |
| Iron | 2.4mg | 1.56mg | 11% |
| Fats | 19.02g | 25.9g | 11% |
| Polyunsaturated fat | 0.896g | 2.529g | 11% |
| Protein | 24.85g | 21.85g | 6% |
| Vitamin B3 | 5.149mg | 6.053mg | 6% |
| Monounsaturated fat | 9.171g | 11.127g | 5% |
| Vitamin D | 0.1µg | 1µg | 5% |
| Saturated fat | 8.443g | 9.316g | 4% |
| Vitamin D | 6IU | 41IU | 4% |
| Cholesterol | 78mg | 89mg | 4% |
| Phosphorus | 163mg | 191mg | 4% |
| Vitamin B2 | 0.301mg | 0.357mg | 4% |
| Vitamin B6 | 0.5mg | 0.459mg | 3% |
| Calories | 271kcal | 336kcal | 3% |
| Selenium | 31.8µg | 31.3µg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Potassium | 279mg | 316mg | 1% |
| Vitamin K | 1.6µg | 3.2µg | 1% |
| Folate | 6µg | 3µg | 1% |
| Magnesium | 23mg | 19mg | 1% |
| Carbs | 0g | 2.4g | 1% |
| Net carbs | 0g | 2.4g | N/A |
| Calcium | 12mg | 15mg | 0% |
| Sugar | 0g | 0.96g | N/A |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.278mg | 0.114mg | 0% |
| Threonine | 1.171mg | 0.521mg | 0% |
| Isoleucine | 1.157mg | 0.675mg | 0% |
| Leucine | 2.142mg | 0.929mg | 0% |
| Lysine | 2.38mg | 1.107mg | 0% |
| Methionine | 0.672mg | 0.301mg | 0% |
| Phenylalanine | 0.997mg | 0.481mg | 0% |
| Valine | 1.242mg | 0.668mg | 0% |
| Histidine | 0.931mg | 0.359mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.126g | N/A | |
| Omega-3 - DPA | 0.013g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.084g | N/A | |
| Omega-6 - Linoleic acid | 2.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.7% |
| Contains more WaterWater | +23% |
| Contains more FatsFats | +36.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +763% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.4% |
| Contains more Mono. FatMonounsaturated fat | +21.3% |
| Contains more Poly. FatPolyunsaturated fat | +182.3% |
