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  6. Mozzarella vs. Salami

Mozzarella vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and salami?

  • Mozzarella is richer in calcium and phosphorus, while salami is higher in vitamin B3, copper, vitamin B6, vitamin B1, selenium, vitamin B12, and iron.
  • Salami's daily need coverage for sodium is 75% higher.
  • Salami has 49 times less calcium than mozzarella. Mozzarella has 731mg of calcium, while salami has 15mg.
  • Mozzarella is lower in sodium.

We used Cheese, mozzarella, low sodium and Salami, cooked, beef, and pork types in this comparison.

Infographic

Mozzarella 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% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Salami
Salami
5
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 +4773.3%
Contains more PhosphorusPhosphorus +174.3%
Contains less SodiumSodium -99.1%
Contains more PotassiumPotassium +232.6%
Contains more IronIron +524%
Contains more CopperCopper +1222.2%
Contains more SeleniumSelenium +99.4%
~equal in Zinc ~2.93mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Salami
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 FolateFolate +200%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin DVitamin D +233.3%
Contains more Vitamin B1Vitamin B1 +1735%
Contains more Vitamin B3Vitamin B3 +4944.2%
Contains more Vitamin B6Vitamin B6 +473.8%
Contains more Vitamin B12Vitamin B12 +65.2%
Contains more Vitamin KVitamin K +77.8%
Contains more CholineCholine +408.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.357mg

All nutrients comparison - raw data values

Nutrient Mozzarella Salami DV% diff.
Sodium 16mg 1740mg 75%
Calcium 731mg 15mg 72%
Phosphorus 524mg 191mg 48%
Manganese 0.978mg 43%
Vitamin B3 0.12mg 6.053mg 37%
Copper 0.027mg 0.357mg 37%
Vitamin B1 0.02mg 0.367mg 29%
Vitamin B6 0.08mg 0.459mg 29%
Selenium 15.7µg 31.3µg 28%
Vitamin B12 0.92µg 1.52µg 25%
Vitamin B5 1.201mg 24%
Monounsaturated fat 4.844g 11.127g 16%
Iron 0.25mg 1.56mg 16%
Vitamin A 137µg 0µg 15%
Fats 17.1g 25.9g 14%
Choline 18.4mg 93.5mg 14%
Polyunsaturated fat 0.509g 2.529g 13%
Cholesterol 54mg 89mg 12%
Protein 27.5g 21.85g 11%
Potassium 95mg 316mg 7%
Saturated fat 10.867g 9.316g 7%
Vitamin D 13IU 41IU 4%
Vitamin D 0.3µg 1µg 4%
Calories 280kcal 336kcal 3%
Zinc 3.13mg 2.93mg 2%
Folate 9µg 3µg 2%
Magnesium 26mg 19mg 2%
Vitamin B2 0.34mg 0.357mg 1%
Vitamin K 1.8µg 3.2µg 1%
Carbs 3.1g 2.4g 0%
Net carbs 3.1g 2.4g N/A
Sugar 1.23g 0.96g N/A
Vitamin E 0.15mg 0.22mg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Salami
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 ProteinProtein +25.9%
Contains more CarbsCarbs +29.2%
Contains more FatsFats +51.5%
Contains more OtherOther +94.2%
~equal in Water ~45.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Salami
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 -14.3%
Contains more Mono. FatMonounsaturated fat +129.7%
Contains more Poly. FatPolyunsaturated fat +396.9%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.