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  6. Wheat Bread vs. Salami

Wheat Bread vs. Salami — In-Depth Nutrition Comparison

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The main differences between wheat Bread and salami

  • Wheat Bread is richer in iron, folate, fiber, and manganese, yet salami is richer in vitamin B12, vitamin B6, and copper.
  • Daily need coverage for vitamin B12 for salami is 63% higher.
  • Wheat Bread contains less sodium.
  • Salami has a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Salami, cooked, beef, and pork.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Salami
Salami
3
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 +210.5%
Contains more CalciumCalcium +1000%
Contains more IronIron +162.2%
Contains less SodiumSodium -65.5%
Contains more ManganeseManganese +40.8%
Contains more PotassiumPotassium +41.7%
Contains more CopperCopper +80.3%
Contains more ZincZinc +99.3%
~equal in Phosphorus ~191mg
~equal in Selenium ~31.3µg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Salami
Salami
5
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin KVitamin K +78.1%
Contains more FolateFolate +2766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +323.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin B2 ~0.357mg
~equal in Vitamin B3 ~6.053mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Salami DV% diff.
Vitamin B12 0µg 1.52µg 63%
Sodium 601mg 1740mg 50%
Saturated fat 0.989g 9.316g 38%
Fats 4.27g 25.9g 33%
Iron 4.09mg 1.56mg 32%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 1.019g 11.127g 25%
Vitamin B6 0.153mg 0.459mg 24%
Folate 86µg 3µg 21%
Fiber 4.7g 0g 19%
Copper 0.198mg 0.357mg 18%
Carbs 55.77g 2.4g 18%
Protein 12.96g 21.85g 18%
Manganese 1.377mg 0.978mg 17%
Vitamin B5 0.456mg 1.201mg 15%
Calcium 165mg 15mg 15%
Zinc 1.47mg 2.93mg 13%
Choline 22.1mg 93.5mg 13%
Magnesium 59mg 19mg 10%
Vitamin B1 0.439mg 0.367mg 6%
Polyunsaturated fat 1.72g 2.529g 5%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Selenium 33.4µg 31.3µg 4%
Potassium 223mg 316mg 3%
Vitamin K 5.7µg 3.2µg 2%
Vitamin B2 0.382mg 0.357mg 2%
Calories 313kcal 336kcal 1%
Vitamin B3 6.25mg 6.053mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 2.4g N/A
Sugar 6.42g 0.96g N/A
Phosphorus 188mg 191mg 0%
Vitamin E 0.24mg 0.22mg 0%
Trans fat 0.586g N/A
Tryptophan 0.092mg 0.114mg 0%
Threonine 0.299mg 0.521mg 0%
Isoleucine 0.258mg 0.675mg 0%
Leucine 0.461mg 0.929mg 0%
Lysine 0.215mg 1.107mg 0%
Methionine 0.105mg 0.301mg 0%
Phenylalanine 0.315mg 0.481mg 0%
Valine 0.31mg 0.668mg 0%
Histidine 0.15mg 0.359mg 0%
Omega-3 - ALA 0.161g 0.126g N/A
Omega-6 - Eicosadienoic acid 0g 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Salami
Salami
4
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 CarbsCarbs +2223.8%
Contains more ProteinProtein +68.6%
Contains more FatsFats +506.6%
Contains more WaterWater +86.5%
Contains more OtherOther +68.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Salami
Salami
2
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 -89.4%
Contains more Mono. FatMonounsaturated fat +992%
Contains more Poly. FatPolyunsaturated fat +47%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.