Salami vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between salami and steak?

Salami is richer in copper, vitamin B1, fats, and vitamin B3, while steak is higher in zinc, vitamin B12, iron, and protein.
Salami's daily need coverage for sodium is 73% higher.
Steak has 7 times less vitamin D* than salami. Salami has 41 IU of vitamin D*, while steak has 6 IU.
Steak is lower in sodium.
Salami has a higher glycemic index (28) than steak (0).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Salami

Steak

Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+13.3%
Contains more CopperCopper	+320%
Contains more PhosphorusPhosphorus	+17.2%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+21.1%
Contains more IronIron	+53.8%
Contains more ZincZinc	+116.4%
Contains less SodiumSodium	-96.7%

~equal in Selenium ~31.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Salami

Steak

Contains more Vitamin DVitamin D	+900%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+395.9%
Contains more Vitamin B2Vitamin B2	+18.6%
Contains more Vitamin B3Vitamin B3	+17.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+100%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+44.7%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.5mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1740mg	58mg	73%
Manganese	0.978mg		43%
Zinc	2.93mg	6.34mg	31%
Copper	0.357mg	0.085mg	30%
Vitamin B12	1.52µg	2.2µg	28%
Vitamin B1	0.367mg	0.074mg	24%
Vitamin B5	1.201mg		24%
Choline	93.5mg		17%
Omega-6 (Linoleic acid)	2.104g		12%
Fats	25.9g	19.02g	11%
Iron	1.56mg	2.4mg	11%
Polyunsaturated fat	2.529g	0.896g	11%
Omega-3 (ALA)	0.126g		8%
Protein	21.85g	24.85g	6%
Vitamin B3	6.053mg	5.149mg	6%
Vitamin D	1µg	0.1µg	5%
Monounsaturated fat	11.127g	9.171g	5%
Cholesterol	89mg	78mg	4%
Vitamin D*	41 IU	6 IU	4%
Phosphorus	191mg	163mg	4%
Vitamin B2	0.357mg	0.301mg	4%
Saturated fat	9.316g	8.443g	4%
Calories	336kcal	271kcal	3%
Vitamin B6	0.459mg	0.5mg	3%
Carbs	2.4g	0g	1%
Magnesium	19mg	23mg	1%
Potassium	316mg	279mg	1%
Vitamin A	0µg	7µg	1%
Vitamin E	0.22mg		1%
Selenium	31.3µg	31.8µg	1%
Vitamin K	3.2µg	1.6µg	1%
Folate	3µg	6µg	1%
Protein per 100 calories	6.5g	9.2g	N/A
Calories per 10 g protein	154kcal	109kcal	N/A
Weight per 100 calories	30g	37g	N/A
Unsaturated / Saturated Fat ratio	1.5	1.2	N/A
Net carbs	2.4g	0g	N/A
Calcium	15mg	12mg	0%
Sugar	0.96g	0g	N/A
Trans fat	0.586g		N/A
Tryptophan	0.114mg	0.278mg	0%
Threonine	0.521mg	1.171mg	0%
Isoleucine	0.675mg	1.157mg	0%
Leucine	0.929mg	2.142mg	0%
Lysine	1.107mg	2.38mg	0%
Methionine	0.301mg	0.672mg	0%
Phenylalanine	0.481mg	0.997mg	0%
Valine	0.668mg	1.242mg	0%
Histidine	0.359mg	0.931mg	0%
Omega-3 (EPA)	0g	0.001g	N/A
Omega-3 (DHA)	0g	0.001g	N/A
Omega-3 (DPA)	0g	0.013g	N/A
Omega-6 (Eicosadienoic acid)	0.084g		N/A