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Salami vs Ham - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 36mg)
Which food contains less Sugars?
Ham
Ham contains less Sugars (difference - 0.96g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 537mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.506g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.2)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salami Ham
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Salami Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
38
Salami
32
Ham
Mineral Summary Score
57
Salami
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salami
6
:
2
Ham
Contains more Calcium +87.5%
Contains more Potassium +10.1%
Contains more Magnesium +35.7%
Contains more Copper +351.9%
Contains less Sodium -30.9%
Equal in Iron - 1.48
Equal in Potassium - 287
Equal in Zinc - 2.88
Equal in Phosphorus - 196
Contains more Calcium +87.5%
Contains more Potassium +10.1%
Contains more Magnesium +35.7%
Contains more Copper +351.9%
Contains less Sodium -30.9%
Equal in Iron - 1.48
Equal in Potassium - 287
Equal in Zinc - 2.88
Equal in Phosphorus - 196

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salami
7
:
2
Ham
Contains more Vitamin D +28.1%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B12 +133.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +105.4%
Contains more Vitamin D +28.1%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B12 +133.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +105.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
131%
Salami
126%
Ham
Carbohydrates
2%
Salami
2%
Ham
Fats
120%
Salami
26%
Ham

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Salami Ham Opinion
Calories 336 145 Salami
Protein 21.85 20.93 Salami
Fats 25.9 5.53 Salami
Vitamin C 0 0
Carbs 2.4 1.5 Salami
Cholesterol 89 53 Ham
Vitamin D 41 32 Salami
Iron 1.56 1.48 Salami
Calcium 15 8 Salami
Potassium 316 287 Salami
Magnesium 19 14 Salami
Sugars 0.96 0 Salami
Fiber 0 0
Copper 0.357 0.079 Salami
Zinc 2.93 2.88 Salami
Starch
Phosphorus 191 196 Ham
Sodium 1740 1203 Ham
Vitamin A 0 0
Vitamin E 0.22 0.25 Ham
Vitamin D 1 0.8 Salami
Vitamin B1 0.367 0.754 Ham
Vitamin B2 0.357 0.202 Salami
Vitamin B3 6.053 4.023 Salami
Vitamin B5 1.201 0.403 Salami
Vitamin B6 0.459 0.4 Salami
Vitamin B12 1.52 0.65 Salami
Vitamin K 3.2 0 Salami
Folic acid (B9) 0 0
Trans Fat 0.586 Ham
Saturated Fat 9.316 1.81 Ham
Monounsaturated Fat 11.127 2.62 Salami
Polyunsaturated fat 2.529 0.54 Salami
Tryptophan 0.114 0.251 Ham
Threonine 0.521 0.931 Ham
Isoleucine 0.675 0.918 Ham
Leucine 0.929 1.661 Ham
Lysine 1.107 1.775 Ham
Methionine 0.301 0.553 Ham
Phenylalanine 0.481 0.904 Ham
Valine 0.668 0.908 Ham
Histidine 0.359 0.75 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.