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  6. Cheese sandwich vs. Salami

Cheese sandwich vs. Salami — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and salami

  • Cheese sandwich has more phosphorus, calcium, and folate; however, salami has more vitamin B12, copper, zinc, and vitamin B3.
  • Salami's daily need coverage for vitamin B12 is 58% more.
  • Cheese sandwich has 21 times more folate than salami. Cheese sandwich has 64µg of folate, while salami has 3µg.
  • Cheese sandwich is lower in sodium.
  • Cheese sandwich has a higher glycemic index than salami.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Salami, cooked, beef, and pork.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +184.2%
Contains more CalciumCalcium +1260%
Contains more IronIron +67.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -51.8%
Contains more CopperCopper +123.1%
Contains more ZincZinc +236.8%
Contains more SeleniumSelenium +28.8%
~equal in Potassium ~316mg
~equal in Manganese ~0.978mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Salami
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more FolateFolate +2033.3%
Contains more Vitamin B3Vitamin B3 +90%
Contains more Vitamin B5Vitamin B5 +93.1%
Contains more Vitamin B6Vitamin B6 +75.9%
Contains more Vitamin B12Vitamin B12 +1166.7%
~equal in Vitamin B1 ~0.367mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Salami DV% diff.
Vitamin B12 0.12µg 1.52µg 58%
Polyunsaturated fat 9.166g 2.529g 44%
Sodium 839mg 1740mg 39%
Cholesterol 7mg 89mg 27%
Phosphorus 382mg 191mg 27%
Protein 9.8g 21.85g 24%
Saturated fat 4.129g 9.316g 24%
Copper 0.16mg 0.357mg 22%
Carbs 58.2g 2.4g 19%
Calcium 204mg 15mg 19%
Zinc 0.87mg 2.93mg 19%
Vitamin B3 3.185mg 6.053mg 18%
Choline 93.5mg 17%
Folate 64µg 3µg 15%
Vitamin B6 0.261mg 0.459mg 15%
Selenium 24.3µg 31.3µg 13%
Iron 2.62mg 1.56mg 13%
Fiber 3.1g 0g 12%
Vitamin B5 0.622mg 1.201mg 12%
Magnesium 54mg 19mg 8%
Calories 497kcal 336kcal 8%
Vitamin B2 0.427mg 0.357mg 5%
Manganese 1.083mg 0.978mg 5%
Vitamin D 41IU 5%
Vitamin D 1µg 5%
Vitamin K 3.2µg 3%
Vitamin A 21µg 0µg 2%
Monounsaturated fat 10.351g 11.127g 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B1 0.358mg 0.367mg 1%
Fats 25g 25.9g 1%
Vitamin E 0.22mg 1%
Net carbs 55.1g 2.4g N/A
Potassium 306mg 316mg 0%
Sugar 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.13mg 0.114mg 0%
Threonine 0.298mg 0.521mg 0%
Isoleucine 0.383mg 0.675mg 0%
Leucine 0.698mg 0.929mg 0%
Lysine 0.344mg 1.107mg 0%
Methionine 0.167mg 0.301mg 0%
Phenylalanine 0.472mg 0.481mg 0%
Valine 0.438mg 0.668mg 0%
Histidine 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +2325%
Contains more ProteinProtein +123%
Contains more WaterWater +1312.2%
Contains more OtherOther +22.6%
~equal in Fats ~25.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Salami
Salami
1
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 -55.7%
Contains more Poly. FatPolyunsaturated fat +262.4%
~equal in Monounsaturated fat ~11.127g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.