Cheese vs. Salami — In-Depth Nutrition Comparison
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How are cheese and salami different?
- Cheese has more calcium, phosphorus, and vitamin A; however, salami is richer in manganese, vitamin B3, copper, vitamin B6, and vitamin B1.
- Cheese covers your daily need for calcium, 70% more than salami.
- Salami contains less saturated fat.
- Salami has a higher glycemic index. The glycemic index of salami is 28, while the glycemic index of cheese is 0.
Cheese, cheddar and Salami, cooked, beef, and pork types were used 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 | +42.1% |
| Contains more CalciumCalcium | +4633.3% |
| Contains more ZincZinc | +24.2% |
| Contains more PhosphorusPhosphorus | +138.2% |
| Contains less SodiumSodium | -62.5% |
| Contains more PotassiumPotassium | +315.8% |
| Contains more IronIron | +1014.3% |
| Contains more CopperCopper | +1090% |
| Contains more ManganeseManganese | +3522.2% |
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 Vitamin EVitamin E | +222.7% |
| Contains more Vitamin B2Vitamin B2 | +19.9% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin DVitamin D | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +1165.5% |
| Contains more Vitamin B3Vitamin B3 | +10159.3% |
| Contains more Vitamin B5Vitamin B5 | +192.9% |
| Contains more Vitamin B6Vitamin B6 | +595.5% |
| Contains more Vitamin B12Vitamin B12 | +38.2% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more CholineCholine | +466.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 710mg | 15mg | 70% |
| Sodium | 653mg | 1740mg | 47% |
| Saturated fat | 18.867g | 9.316g | 43% |
| Manganese | 0.027mg | 0.978mg | 41% |
| Phosphorus | 455mg | 191mg | 38% |
| Vitamin B3 | 0.059mg | 6.053mg | 37% |
| Vitamin A | 330µg | 0µg | 37% |
| Copper | 0.03mg | 0.357mg | 36% |
| Vitamin B6 | 0.066mg | 0.459mg | 30% |
| Vitamin B1 | 0.029mg | 0.367mg | 28% |
| Vitamin B12 | 1.1µg | 1.52µg | 18% |
| Iron | 0.14mg | 1.56mg | 18% |
| Vitamin B5 | 0.41mg | 1.201mg | 16% |
| Choline | 16.5mg | 93.5mg | 14% |
| Fats | 33.31g | 25.9g | 11% |
| Potassium | 76mg | 316mg | 7% |
| Polyunsaturated fat | 1.421g | 2.529g | 7% |
| Zinc | 3.64mg | 2.93mg | 6% |
| Folate | 27µg | 3µg | 6% |
| Vitamin B2 | 0.428mg | 0.357mg | 5% |
| Monounsaturated fat | 9.246g | 11.127g | 5% |
| Selenium | 28.5µg | 31.3µg | 5% |
| Calories | 404kcal | 336kcal | 3% |
| Cholesterol | 99mg | 89mg | 3% |
| Vitamin E | 0.71mg | 0.22mg | 3% |
| Vitamin D | 0.6µg | 1µg | 2% |
| Protein | 22.87g | 21.85g | 2% |
| Magnesium | 27mg | 19mg | 2% |
| Vitamin D | 24IU | 41IU | 2% |
| Vitamin K | 2.4µg | 3.2µg | 1% |
| Carbs | 3.09g | 2.4g | 0% |
| Net carbs | 3.09g | 2.4g | N/A |
| Sugar | 0.48g | 0.96g | N/A |
| Trans fat | 0.917g | 0.586g | N/A |
| Tryptophan | 0.547mg | 0.114mg | 0% |
| Threonine | 1.044mg | 0.521mg | 0% |
| Isoleucine | 1.206mg | 0.675mg | 0% |
| Leucine | 1.939mg | 0.929mg | 0% |
| Lysine | 1.025mg | 1.107mg | 0% |
| Methionine | 0.547mg | 0.301mg | 0% |
| Phenylalanine | 1.074mg | 0.481mg | 0% |
| Valine | 1.404mg | 0.668mg | 0% |
| Histidine | 0.547mg | 0.359mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.126g | N/A | |
| Omega-3 - DPA | 0.017g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.084g | N/A |
| Omega-6 - Linoleic acid | 2.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +28.8% |
| Contains more WaterWater | +22.1% |
| Contains more OtherOther | +25.6% |
~equal in
Protein
~21.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.6% |
| Contains more Mono. FatMonounsaturated fat | +20.3% |
| Contains more Poly. FatPolyunsaturated fat | +78% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +100% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
