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  6. Chicken breast vs. Salami

Chicken breast vs. Salami — In-Depth Nutrition Comparison

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Important differences between Chicken breast and Salami

  • Chicken breast has more Vitamin B3, and Vitamin B6, however, Salami has more Vitamin B12, Manganese, Copper, Vitamin B1, Vitamin B2, and Zinc.
  • Salami's daily need coverage for Sodium is 72% more.
  • Chicken breast has 2 times more Vitamin B3 than Salami. Chicken breast has 14.782mg of Vitamin B3, while Salami has 6.053mg.
  • Chicken breast is lower in Saturated Fat.

The food varieties used in the comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Salami, cooked, beef and pork.

Infographic

Chicken breast vs Salami 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.
Chicken breast
Chicken breast
4
:
6
Salami
Salami
Contains more Magnesium +63.2%
Contains more Phosphorus +28.8%
Contains less Sodium -95.5%
Contains more Iron +36.8%
Contains more Potassium +14.5%
Contains more Zinc +171.3%
Contains more Copper +561.1%
Contains more Manganese +4557.1%
Contains more Selenium +19.5%
Equal in Calcium - 15
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Magnesium +63.2%
Contains more Phosphorus +28.8%
Contains less Sodium -95.5%
Contains more Iron +36.8%
Contains more Potassium +14.5%
Contains more Zinc +171.3%
Contains more Copper +561.1%
Contains more Manganese +4557.1%
Contains more Selenium +19.5%
Equal in Calcium - 15

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.
Chicken breast
Chicken breast
5
:
6
Salami
Salami
Contains more Vitamin A +∞%
Contains more Vitamin E +90.9%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B6 +39.4%
Contains more Folate +33.3%
Contains more Vitamin D +900%
Contains more Vitamin B1 +364.6%
Contains more Vitamin B2 +185.6%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B12 +310.8%
Contains more Vitamin K +33.3%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +90.9%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B6 +39.4%
Contains more Folate +33.3%
Contains more Vitamin D +900%
Contains more Vitamin B1 +364.6%
Contains more Vitamin B2 +185.6%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B12 +310.8%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
3
Salami
Salami
Contains more Protein +53%
Contains more Water +33.2%
Contains more Fats +449.9%
Contains more Carbs +370.6%
Contains more Other +312.4%
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Salami
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more Protein +53%
Contains more Water +33.2%
Contains more Fats +449.9%
Contains more Carbs +370.6%
Contains more Other +312.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
1
:
2
Salami
Salami
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +546.9%
Contains more Polyunsaturated fat +136.4%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +546.9%
Contains more Polyunsaturated fat +136.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken breast Salami
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken breast Salami Opinion
Net carbs 0.51g 2.4g Salami
Protein 33.44g 21.85g Chicken breast
Fats 4.71g 25.9g Salami
Carbs 0.51g 2.4g Salami
Calories 187kcal 336kcal Salami
Sugar 0g 0.96g Chicken breast
Calcium 16mg 15mg Chicken breast
Iron 1.14mg 1.56mg Salami
Magnesium 31mg 19mg Chicken breast
Phosphorus 246mg 191mg Chicken breast
Potassium 276mg 316mg Salami
Sodium 79mg 1740mg Chicken breast
Zinc 1.08mg 2.93mg Salami
Copper 0.054mg 0.357mg Salami
Manganese 0.021mg 0.978mg Salami
Selenium 26.2µg 31.3µg Salami
Vitamin A 23IU 0IU Chicken breast
Vitamin A RAE 7µg 0µg Chicken breast
Vitamin E 0.42mg 0.22mg Chicken breast
Vitamin D 5IU 41IU Salami
Vitamin D 0.1µg 1µg Salami
Vitamin B1 0.079mg 0.367mg Salami
Vitamin B2 0.125mg 0.357mg Salami
Vitamin B3 14.782mg 6.053mg Chicken breast
Vitamin B5 1.04mg 1.201mg Salami
Vitamin B6 0.64mg 0.459mg Chicken breast
Folate 4µg 3µg Chicken breast
Vitamin B12 0.37µg 1.52µg Salami
Vitamin K 2.4µg 3.2µg Salami
Tryptophan 0.39mg 0.114mg Chicken breast
Threonine 1.412mg 0.521mg Chicken breast
Isoleucine 1.765mg 0.675mg Chicken breast
Leucine 2.509mg 0.929mg Chicken breast
Lysine 2.836mg 1.107mg Chicken breast
Methionine 0.925mg 0.301mg Chicken breast
Phenylalanine 1.328mg 0.481mg Chicken breast
Valine 1.659mg 0.668mg Chicken breast
Histidine 1.037mg 0.359mg Chicken breast
Cholesterol 91mg 89mg Salami
Trans Fat 0.586g Chicken breast
Saturated Fat 1.29g 9.316g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 11.127g Salami
Polyunsaturated fat 1.07g 2.529g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Chicken breast
58%
Salami
Minerals Daily Need Coverage Score
40%
Chicken breast
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Chicken breast
Chicken breast is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 1661mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 8.026g)
Which food is lower in glycemic index?
Chicken breast
Chicken breast is lower in glycemic index (difference - 28)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $2.7)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.