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  6. Salami vs. Chicken breast

Salami vs. Chicken breast — In-Depth Nutrition Comparison

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Important differences between Salami and Chicken breast

  • Salami has more Vitamin B12, Manganese, Copper, Vitamin B1, Vitamin B2, and Zinc, however, Chicken breast has more Vitamin B3, and Vitamin B6.
  • Salami's daily need coverage for Sodium is 72% more.
  • Salami has 47 times more Manganese than Chicken breast. Salami has 0.978mg of Manganese, while Chicken breast has 0.021mg.
  • Chicken breast is lower in Sodium.

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

Infographic

Salami vs Chicken breast 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.
Salami
Salami
6
:
4
Chicken breast
Chicken breast
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%
Contains more Magnesium +63.2%
Contains more Phosphorus +28.8%
Contains less Sodium -95.5%
Equal in Calcium - 16
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
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%
Contains more Magnesium +63.2%
Contains more Phosphorus +28.8%
Contains less Sodium -95.5%
Equal in Calcium - 16

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.
Salami
Salami
6
:
5
Chicken breast
Chicken breast
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Chicken breast
Chicken breast
Contains more Fats +449.9%
Contains more Carbs +370.6%
Contains more Other +312.4%
Contains more Protein +53%
Contains more Water +33.2%
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
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
Contains more Fats +449.9%
Contains more Carbs +370.6%
Contains more Other +312.4%
Contains more Protein +53%
Contains more Water +33.2%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Chicken breast
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 Salami Chicken breast Opinion
Net carbs 2.4g 0.51g Salami
Protein 21.85g 33.44g Chicken breast
Fats 25.9g 4.71g Salami
Carbs 2.4g 0.51g Salami
Calories 336kcal 187kcal Salami
Sugar 0.96g 0g Chicken breast
Calcium 15mg 16mg Chicken breast
Iron 1.56mg 1.14mg Salami
Magnesium 19mg 31mg Chicken breast
Phosphorus 191mg 246mg Chicken breast
Potassium 316mg 276mg Salami
Sodium 1740mg 79mg Chicken breast
Zinc 2.93mg 1.08mg Salami
Copper 0.357mg 0.054mg Salami
Manganese 0.978mg 0.021mg Salami
Selenium 31.3µg 26.2µg Salami
Vitamin A 0IU 23IU Chicken breast
Vitamin A RAE 0µg 7µg Chicken breast
Vitamin E 0.22mg 0.42mg Chicken breast
Vitamin D 41IU 5IU Salami
Vitamin D 1µg 0.1µg Salami
Vitamin B1 0.367mg 0.079mg Salami
Vitamin B2 0.357mg 0.125mg Salami
Vitamin B3 6.053mg 14.782mg Chicken breast
Vitamin B5 1.201mg 1.04mg Salami
Vitamin B6 0.459mg 0.64mg Chicken breast
Folate 3µg 4µg Chicken breast
Vitamin B12 1.52µg 0.37µg Salami
Vitamin K 3.2µg 2.4µg Salami
Tryptophan 0.114mg 0.39mg Chicken breast
Threonine 0.521mg 1.412mg Chicken breast
Isoleucine 0.675mg 1.765mg Chicken breast
Leucine 0.929mg 2.509mg Chicken breast
Lysine 1.107mg 2.836mg Chicken breast
Methionine 0.301mg 0.925mg Chicken breast
Phenylalanine 0.481mg 1.328mg Chicken breast
Valine 0.668mg 1.659mg Chicken breast
Histidine 0.359mg 1.037mg Chicken breast
Cholesterol 89mg 91mg Salami
Trans Fat 0.586g Chicken breast
Saturated Fat 9.316g 1.29g Chicken breast
Omega-3 - DHA 0g 0.03g Chicken breast
Omega-3 - EPA 0g 0.01g Chicken breast
Omega-3 - DPA 0g 0.02g Chicken breast
Monounsaturated Fat 11.127g 1.72g Salami
Polyunsaturated fat 2.529g 1.07g 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
Salami Chicken breast
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
58%
Salami
50%
Chicken breast
Minerals Daily Need Coverage Score
91%
Salami
40%
Chicken breast

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.