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Salami vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Salami and Ham

  • Salami has more Manganese, Vitamin B12, Copper, Selenium, Vitamin B5, and Vitamin B3, however, Ham is higher in Vitamin B1.
  • Salami covers your daily need of Manganese 40% more than Ham.
  • Salami has 5 times more Saturated Fat than Ham. While Salami has 9.316g of Saturated Fat, Ham has only 1.81g.

These are the specific foods used in this comparison Salami, cooked, beef and pork and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Salami vs Ham infographic
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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
8
:
2
Ham
Contains more Calcium +87.5%
Contains more Magnesium +35.7%
Contains more Potassium +10.1%
Contains more Copper +351.9%
Contains more Manganese +1711.1%
Contains more Selenium +60.5%
Contains less Sodium -30.9%
Equal in Iron - 1.48
Equal in Phosphorus - 196
Equal in Potassium - 287
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +87.5%
Contains more Magnesium +35.7%
Contains more Potassium +10.1%
Contains more Copper +351.9%
Contains more Manganese +1711.1%
Contains more Selenium +60.5%
Contains less Sodium -30.9%
Equal in Iron - 1.48
Equal in Phosphorus - 196
Equal in Potassium - 287
Equal in Zinc - 2.88

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
7
:
2
Ham
Contains more Vitamin D +25%
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%
Equal in Folate - 3
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%
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% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin D +25%
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%
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
4
:
1
Ham
Contains more Fats +368.4%
Contains more Carbs +60%
Contains more Water +49.7%
Equal in Protein - 20.93
Equal in Other - 4.37
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
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +368.4%
Contains more Carbs +60%
Contains more Water +49.7%
Equal in Protein - 20.93
Equal in Other - 4.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
2
:
1
Ham
Contains more Monounsaturated Fat +324.7%
Contains more Polyunsaturated fat +368.3%
Contains less Saturated Fat -80.6%
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +324.7%
Contains more Polyunsaturated fat +368.3%
Contains less Saturated Fat -80.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Ham Opinion
Net carbs 2.4g 1.5g Salami
Protein 21.85g 20.93g Salami
Fats 25.9g 5.53g Salami
Carbs 2.4g 1.5g Salami
Calories 336kcal 145kcal Salami
Sugar 0.96g 0g Ham
Calcium 15mg 8mg Salami
Iron 1.56mg 1.48mg Salami
Magnesium 19mg 14mg Salami
Phosphorus 191mg 196mg Ham
Potassium 316mg 287mg Salami
Sodium 1740mg 1203mg Ham
Zinc 2.93mg 2.88mg Salami
Copper 0.357mg 0.079mg Salami
Manganese 0.978mg 0.054mg Salami
Selenium 31.3µg 19.5µg Salami
Vitamin E 0.22mg 0.25mg Ham
Vitamin D 41IU 32IU Salami
Vitamin D 1µg 0.8µg Salami
Vitamin B1 0.367mg 0.754mg Ham
Vitamin B2 0.357mg 0.202mg Salami
Vitamin B3 6.053mg 4.023mg Salami
Vitamin B5 1.201mg 0.403mg Salami
Vitamin B6 0.459mg 0.4mg Salami
Folate 3µg 3µg
Vitamin B12 1.52µg 0.65µg Salami
Vitamin K 3.2µg 0µg Salami
Tryptophan 0.114mg 0.251mg Ham
Threonine 0.521mg 0.931mg Ham
Isoleucine 0.675mg 0.918mg Ham
Leucine 0.929mg 1.661mg Ham
Lysine 1.107mg 1.775mg Ham
Methionine 0.301mg 0.553mg Ham
Phenylalanine 0.481mg 0.904mg Ham
Valine 0.668mg 0.908mg Ham
Histidine 0.359mg 0.75mg Ham
Cholesterol 89mg 53mg Ham
Trans Fat 0.586g Ham
Saturated Fat 9.316g 1.81g Ham
Monounsaturated Fat 11.127g 2.62g Salami
Polyunsaturated fat 2.529g 0.54g 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 Ham
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
45%
Ham
Minerals Daily Need Coverage Score
91%
Salami
55%
Ham

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 Sugar?
Ham
Ham is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 537mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 36mg)
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)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.