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, 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.

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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.

Steak

Salami

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%

~equal in Selenium ~31.3µg

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.

Steak

Salami

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%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.459mg

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 B1	0.074mg	0.367mg	24%
Vitamin B5		1.201mg	24%
Choline		93.5mg	17%
Fats	19.02g	25.9g	11%
Iron	2.4mg	1.56mg	11%
Polyunsaturated fat	0.896g	2.529g	11%
Protein	24.85g	21.85g	6%
Vitamin B3	5.149mg	6.053mg	6%
Vitamin D	0.1µg	1µg	5%
Monounsaturated fat	9.171g	11.127g	5%
Cholesterol	78mg	89mg	4%
Vitamin D*	6 IU	41 IU	4%
Phosphorus	163mg	191mg	4%
Vitamin B2	0.301mg	0.357mg	4%
Saturated fat	8.443g	9.316g	4%
Calories	271kcal	336kcal	3%
Vitamin B6	0.5mg	0.459mg	3%
Carbs	0g	2.4g	1%
Magnesium	23mg	19mg	1%
Potassium	279mg	316mg	1%
Vitamin A	7µg	0µg	1%
Vitamin E		0.22mg	1%
Selenium	31.8µg	31.3µg	1%
Vitamin K	1.6µg	3.2µg	1%
Folate	6µg	3µg	1%
Protein per 100 calories	9.2g	6.5g	N/A
Calories per 10 g protein	109kcal	154kcal	N/A
Weight per 100 calories	37g	30g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.5	N/A
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