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Cream cheese vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between cream cheese and salami?

  • Cream cheese is richer in vitamin A, while salami is higher in vitamin B12, manganese, selenium, copper, vitamin B3, vitamin B6, and vitamin B1.
  • Salami's daily need coverage for sodium is 62% higher.
  • Salami is lower in saturated fat.
  • Salami has a higher glycemic index (28) than cream cheese (0).

We used Cheese, cream and Salami, cooked, beef and pork types in this comparison.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Salami
8
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 CalciumCalcium +546.7%
Contains less SodiumSodium -82%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +1318.2%
Contains more CopperCopper +1883.3%
Contains more ZincZinc +486%
Contains more PhosphorusPhosphorus +78.5%
Contains more ManganeseManganese +8790.9%
Contains more SeleniumSelenium +264%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Salami
9
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 +290.9%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1495.7%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin B3Vitamin B3 +6551.6%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +719.6%
Contains more Vitamin B12Vitamin B12 +590.9%
Contains more Vitamin KVitamin K +52.4%
Contains more CholineCholine +243.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +33%
Contains more CarbsCarbs +130%
Contains more WaterWater +16.4%
Contains more ProteinProtein +255.3%
Contains more OtherOther +266.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 -53.9%
Contains more Mono. FatMonounsaturated fat +24.9%
Contains more Poly. FatPolyunsaturated fat +70.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Salami DV% diff.
Sodium 314mg 1740mg 62%
Vitamin B12 0.22µg 1.52µg 54%
Saturated fat 20.213g 9.316g 50%
Manganese 0.011mg 0.978mg 42%
Selenium 8.6µg 31.3µg 41%
Copper 0.018mg 0.357mg 38%
Vitamin B3 0.091mg 6.053mg 37%
Vitamin A 308µg 0µg 34%
Protein 6.15g 21.85g 31%
Vitamin B6 0.056mg 0.459mg 31%
Vitamin B1 0.023mg 0.367mg 29%
Zinc 0.5mg 2.93mg 22%
Iron 0.11mg 1.56mg 18%
Vitamin B5 0.517mg 1.201mg 14%
Fats 34.44g 25.9g 13%
Choline 27.2mg 93.5mg 12%
Phosphorus 107mg 191mg 12%
Vitamin B2 0.23mg 0.357mg 10%
Calcium 97mg 15mg 8%
Polyunsaturated fat 1.483g 2.529g 7%
Monounsaturated fat 8.907g 11.127g 6%
Vitamin D 0IU 41IU 5%
Potassium 132mg 316mg 5%
Vitamin D 0µg 1µg 5%
Vitamin E 0.86mg 0.22mg 4%
Cholesterol 101mg 89mg 4%
Magnesium 9mg 19mg 2%
Folate 9µg 3µg 2%
Calories 350kcal 336kcal 1%
Vitamin K 2.1µg 3.2µg 1%
Carbs 5.52g 2.4g 1%
Net carbs 5.52g 2.4g N/A
Sugar 3.76g 0.96g N/A
Starch 0.35g 0%
Trans fat 0.586g N/A
Tryptophan 0.069mg 0.114mg 0%
Threonine 0.233mg 0.521mg 0%
Isoleucine 0.324mg 0.675mg 0%
Leucine 0.657mg 0.929mg 0%
Lysine 0.567mg 1.107mg 0%
Methionine 0.191mg 0.301mg 0%
Phenylalanine 0.291mg 0.481mg 0%
Valine 0.395mg 0.668mg 0%
Histidine 0.175mg 0.359mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g 0.126g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.084g N/A
Omega-6 - Linoleic acid 0.807g 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream 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
21%
Cream cheese
57%
Salami
Minerals Daily Need Coverage Score
21%
Cream cheese
91%
Salami

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 10.897g)
Which food is cheaper?
Salami
Salami is cheaper (difference - $0.3)
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?
Cream cheese
Cream cheese contains less Sodium (difference - 1426mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 28)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.