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American cheese vs. Salami — In-Depth Nutrition Comparison

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Important differences between American cheese and salami

  • American cheese has more calcium, phosphorus, and vitamin A; however, salami has more manganese, vitamin B3, copper, vitamin B6, vitamin B1, and selenium.
  • American cheese's daily need coverage for calcium is 103% more.
  • Salami is lower in saturated fat.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Salami, cooked, beef and pork.

Infographic

American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Salami
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +6866.7%
Contains more PhosphorusPhosphorus +235.6%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +147.6%
Contains more CopperCopper +676.1%
Contains more ZincZinc +17.7%
Contains more ManganeseManganese +2285.4%
Contains more SeleniumSelenium +55%
~equal in Sodium ~1740mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Salami
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +263.6%
Contains more FolateFolate +166.7%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +2346.7%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B3Vitamin B3 +7864.5%
Contains more Vitamin B5Vitamin B5 +198%
Contains more Vitamin B6Vitamin B6 +750%
Contains more Vitamin KVitamin K +23.1%
Contains more CholineCholine +158.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.52µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Salami
2
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 FatsFats +22.7%
Contains more CarbsCarbs +54.2%
Contains more OtherOther +45.3%
Contains more ProteinProtein +20.5%
Contains more WaterWater +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Salami
3
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +96.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Salami
2
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Salami DV% diff.
Calcium 1045mg 15mg 103%
Phosphorus 641mg 191mg 64%
Manganese 0.041mg 0.978mg 41%
Saturated fat 18.057g 9.316g 40%
Vitamin B3 0.076mg 6.053mg 37%
Copper 0.046mg 0.357mg 35%
Vitamin B6 0.054mg 0.459mg 31%
Vitamin B1 0.015mg 0.367mg 29%
Vitamin A 250µg 0µg 28%
Selenium 20.2µg 31.3µg 20%
Vitamin B5 0.403mg 1.201mg 16%
Iron 0.63mg 1.56mg 12%
Choline 36.2mg 93.5mg 10%
Fats 31.79g 25.9g 9%
Vitamin B2 0.234mg 0.357mg 9%
Polyunsaturated fat 1.286g 2.529g 8%
Protein 18.13g 21.85g 7%
Monounsaturated fat 8.236g 11.127g 7%
Potassium 132mg 316mg 5%
Zinc 2.49mg 2.93mg 4%
Vitamin E 0.8mg 0.22mg 4%
Cholesterol 100mg 89mg 4%
Sodium 1671mg 1740mg 3%
Vitamin D 0.6µg 1µg 2%
Magnesium 26mg 19mg 2%
Vitamin D 23IU 41IU 2%
Calories 371kcal 336kcal 2%
Vitamin B12 1.5µg 1.52µg 1%
Folate 8µg 3µg 1%
Vitamin K 2.6µg 3.2µg 1%
Carbs 3.7g 2.4g 0%
Net carbs 3.7g 2.4g N/A
Sugar 2.26g 0.96g N/A
Trans fat 1.144g 0.586g N/A
Tryptophan 0.232mg 0.114mg 0%
Threonine 0.772mg 0.521mg 0%
Isoleucine 0.938mg 0.675mg 0%
Leucine 1.716mg 0.929mg 0%
Lysine 1.516mg 1.107mg 0%
Methionine 0.475mg 0.301mg 0%
Phenylalanine 0.939mg 0.481mg 0%
Valine 1.187mg 0.668mg 0%
Histidine 0.546mg 0.359mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g 0.126g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g 0.084g N/A
Omega-6 - Linoleic acid 0.79g 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
57%
Salami
Minerals Daily Need Coverage Score
106%
American cheese
91%
Salami

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 8.741g)
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 contains less Sodium?
American cheese
American cheese contains less Sodium (difference - 69mg)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 1)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $0.3)

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.