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

Compare

A recap on the differences between t bone steak and salami

T bone steak is higher in iron, vitamin B6, zinc, and vitamin B12, yet salami is higher in manganese, copper, vitamin B1, and vitamin B5.
Salami covers your daily sodium needs 73% more than t bone steak.
T bone steak contains 2 times more iron than salami. While t bone steak contains 3.57mg of iron, salami contains only 1.56mg.
The amount of saturated fat in t bone steak is lower.
The glycemic index of t bone steak is lower.

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

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.

T bone steak

Salami

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

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

~equal in Magnesium ~19mg

~equal in Phosphorus ~191mg

~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.

T bone steak

Salami

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

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%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~6.053mg

All nutrients comparison - raw data values

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