Romano cheese vs. Salami — In-Depth Nutrition Comparison
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What are the differences between romano cheese and salami?
- Romano cheese is higher in calcium and phosphorus; however, salami is richer in manganese, vitamin B3, copper, selenium, vitamin B6, vitamin B1, and vitamin B12.
- Romano cheese's daily need coverage for calcium is 105% more.
- Salami contains 4 times less phosphorus than romano cheese. Romano cheese contains 760mg of phosphorus, while salami contains 191mg.
- Salami has less saturated fat.
We used Cheese, romano and Salami, cooked, beef and pork types in this article.
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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.
| Contains more MagnesiumMagnesium | +115.8% |
| Contains more CalciumCalcium | +6993.3% |
| Contains more PhosphorusPhosphorus | +297.9% |
| Contains less SodiumSodium | -17.6% |
| Contains more PotassiumPotassium | +267.4% |
| Contains more IronIron | +102.6% |
| Contains more CopperCopper | +1090% |
| Contains more ZincZinc | +13.6% |
| Contains more ManganeseManganese | +4790% |
| Contains more SeleniumSelenium | +115.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +891.9% |
| Contains more Vitamin B3Vitamin B3 | +7761% |
| Contains more Vitamin B5Vitamin B5 | +183.3% |
| Contains more Vitamin B6Vitamin B6 | +440% |
| Contains more Vitamin B12Vitamin B12 | +35.7% |
| Contains more Vitamin KVitamin K | +45.5% |
| Contains more CholineCholine | +507.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
21.85 g
Fats:
25.9 g
Carbs:
2.4 g
Water:
45.19 g
Other:
4.66 g
| Contains more ProteinProtein | +45.5% |
| Contains more CarbsCarbs | +51.3% |
| Contains more OtherOther | +44.2% |
| Contains more WaterWater | +46.2% |
~equal in
Fats
~25.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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 | -45.6% |
| Contains more Mono. FatMonounsaturated fat | +42% |
| Contains more Poly. FatPolyunsaturated fat | +326.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 1064mg | 15mg | 105% |
| Phosphorus | 760mg | 191mg | 81% |
| Manganese | 0.02mg | 0.978mg | 42% |
| Vitamin B3 | 0.077mg | 6.053mg | 37% |
| Copper | 0.03mg | 0.357mg | 36% |
| Saturated fat | 17.115g | 9.316g | 35% |
| Selenium | 14.5µg | 31.3µg | 31% |
| Vitamin B6 | 0.085mg | 0.459mg | 29% |
| Vitamin B1 | 0.037mg | 0.367mg | 28% |
| Protein | 31.8g | 21.85g | 20% |
| Vitamin B12 | 1.12µg | 1.52µg | 17% |
| Vitamin B5 | 0.424mg | 1.201mg | 16% |
| Choline | 15.4mg | 93.5mg | 14% |
| Sodium | 1433mg | 1740mg | 13% |
| Polyunsaturated fat | 0.593g | 2.529g | 13% |
| Vitamin A | 96µg | 0µg | 11% |
| Iron | 0.77mg | 1.56mg | 10% |
| Monounsaturated fat | 7.838g | 11.127g | 8% |
| Potassium | 86mg | 316mg | 7% |
| Magnesium | 41mg | 19mg | 5% |
| Cholesterol | 104mg | 89mg | 5% |
| Calories | 387kcal | 336kcal | 3% |
| Vitamin D | 0.5µg | 1µg | 3% |
| Zinc | 2.58mg | 2.93mg | 3% |
| Vitamin D | 20IU | 41IU | 3% |
| Fats | 26.94g | 25.9g | 2% |
| Vitamin B2 | 0.37mg | 0.357mg | 1% |
| Vitamin K | 2.2µg | 3.2µg | 1% |
| Folate | 7µg | 3µg | 1% |
| Carbs | 3.63g | 2.4g | 0% |
| Net carbs | 3.63g | 2.4g | N/A |
| Sugar | 0.73g | 0.96g | N/A |
| Vitamin E | 0.23mg | 0.22mg | 0% |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.429mg | 0.114mg | 0% |
| Threonine | 1.171mg | 0.521mg | 0% |
| Isoleucine | 1.685mg | 0.675mg | 0% |
| Leucine | 3.071mg | 0.929mg | 0% |
| Lysine | 2.941mg | 1.107mg | 0% |
| Methionine | 0.852mg | 0.301mg | 0% |
| Phenylalanine | 1.71mg | 0.481mg | 0% |
| Valine | 2.183mg | 0.668mg | 0% |
| Histidine | 1.231mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
57%
Minerals Daily Need Coverage Score
106%
91%
Comparison summary
Which food is lower in Cholesterol?
Salami is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated fat?
Salami is lower in Saturated fat (difference - 7.799g)
Which food is cheaper?
Salami is cheaper (difference - $1.9)
Which food is richer in minerals?
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Romano cheese contains less Sodium (difference - 307mg)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 1)