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Chicken breast vs. Salami — In-Depth Nutrition Comparison

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Important differences between chicken breast and salami

  • Chicken breast has more vitamin B3 and vitamin B6; however, salami has more vitamin B12, manganese, copper, vitamin B1, vitamin B2, and zinc.
  • Salami's daily need coverage for sodium is 72% more.
  • Chicken breast has 2 times more vitamin B3 than salami. Chicken breast has 14.782mg of vitamin B3, while salami has 6.053mg.
  • Chicken breast is lower in saturated fat.
  • Salami has a higher glycemic index than chicken breast.

The food varieties used in the comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Salami, cooked, beef, and pork.

Infographic

Chicken breast vs Salami infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Salami
6
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 +63.2%
Contains more PhosphorusPhosphorus +28.8%
Contains less SodiumSodium -95.5%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +36.8%
Contains more CopperCopper +561.1%
Contains more ZincZinc +171.3%
Contains more ManganeseManganese +4557.1%
Contains more SeleniumSelenium +19.5%
~equal in Calcium ~15mg

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% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
Salami
6
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 +90.9%
Contains more Vitamin B3Vitamin B3 +144.2%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +364.6%
Contains more Vitamin B2Vitamin B2 +185.6%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B12Vitamin B12 +310.8%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin C ~0mg
~equal in Choline ~93.5mg

All nutrients comparison - raw data values

Nutrient Chicken breast Salami DV% diff.
Sodium 79mg 1740mg 72%
Vitamin B3 14.782mg 6.053mg 55%
Vitamin B12 0.37µg 1.52µg 48%
Manganese 0.021mg 0.978mg 42%
Saturated fat 1.29g 9.316g 36%
Copper 0.054mg 0.357mg 34%
Fats 4.71g 25.9g 33%
Monounsaturated fat 1.72g 11.127g 24%
Vitamin B1 0.079mg 0.367mg 24%
Protein 33.44g 21.85g 23%
Vitamin B2 0.125mg 0.357mg 18%
Zinc 1.08mg 2.93mg 17%
Vitamin B6 0.64mg 0.459mg 14%
Polyunsaturated fat 1.07g 2.529g 10%
Selenium 26.2µg 31.3µg 9%
Phosphorus 246mg 191mg 8%
Calories 187kcal 336kcal 7%
Vitamin D 5IU 41IU 5%
Vitamin D 0.1µg 1µg 5%
Iron 1.14mg 1.56mg 5%
Vitamin B5 1.04mg 1.201mg 3%
Magnesium 31mg 19mg 3%
Vitamin E 0.42mg 0.22mg 1%
Vitamin A 7µg 0µg 1%
Potassium 276mg 316mg 1%
Vitamin K 2.4µg 3.2µg 1%
Cholesterol 91mg 89mg 1%
Carbs 0.51g 2.4g 1%
Net carbs 0.51g 2.4g N/A
Calcium 16mg 15mg 0%
Sugar 0g 0.96g N/A
Folate 4µg 3µg 0%
Trans fat 0.586g N/A
Choline 95.9mg 93.5mg 0%
Tryptophan 0.39mg 0.114mg 0%
Threonine 1.412mg 0.521mg 0%
Isoleucine 1.765mg 0.675mg 0%
Leucine 2.509mg 0.929mg 0%
Lysine 2.836mg 1.107mg 0%
Methionine 0.925mg 0.301mg 0%
Phenylalanine 1.328mg 0.481mg 0%
Valine 1.659mg 0.668mg 0%
Histidine 1.037mg 0.359mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0.02g 0g 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
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Salami
3
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 +53%
Contains more WaterWater +33.2%
Contains more FatsFats +449.9%
Contains more CarbsCarbs +370.6%
Contains more OtherOther +312.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Salami
2
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 -86.2%
Contains more Mono. FatMonounsaturated fat +546.9%
Contains more Poly. FatPolyunsaturated fat +136.4%

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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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.