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  6. Mackerel vs. Salami

Mackerel vs. Salami — In-Depth Nutrition Comparison

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How are mackerel and salami different?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, and vitamin E; however, salami is richer in vitamin B1, copper, vitamin B3, zinc, and vitamin B2.
  • Daily need coverage for vitamin B12 for mackerel is 437% higher.
  • Mackerel contains 25 times more vitamin D than salami. While mackerel contains 1006IU of vitamin D, salami contains only 41IU.
  • Salami has less sodium.
  • Mackerel has a lower glycemic index (0) than salami (28).

Fish, mackerel, salted and Salami, cooked, beef, and pork are the varieties used in this article.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +215.8%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +64.6%
Contains more PhosphorusPhosphorus +33%
Contains more SeleniumSelenium +134.5%
Contains more IronIron +11.4%
Contains more CopperCopper +257%
Contains more ZincZinc +166.4%
Contains less SodiumSodium -60.9%

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.
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Salami
Salami
5
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 +981.8%
Contains more Vitamin DVitamin D +2420%
Contains more Vitamin B12Vitamin B12 +689.5%
Contains more Vitamin KVitamin K +143.8%
Contains more FolateFolate +400%
Contains more Vitamin B1Vitamin B1 +1735%
Contains more Vitamin B2Vitamin B2 +87.9%
Contains more Vitamin B3Vitamin B3 +83.4%
Contains more Vitamin B6Vitamin B6 +12%
~equal in Vitamin C ~0mg
~equal in Choline ~93.5mg

All nutrients comparison - raw data values

Nutrient Mackerel Salami DV% diff.
Vitamin B12 12µg 1.52µg 437%
Vitamin D 1006IU 41IU 121%
Vitamin D 25.2µg 1µg 121%
Sodium 4450mg 1740mg 118%
Selenium 73.4µg 31.3µg 77%
Manganese 0.978mg 43%
Copper 0.1mg 0.357mg 29%
Vitamin B1 0.02mg 0.367mg 29%
Polyunsaturated fat 6.21g 2.529g 25%
Vitamin B5 1.201mg 24%
Zinc 1.1mg 2.93mg 17%
Vitamin B3 3.3mg 6.053mg 17%
Vitamin E 2.38mg 0.22mg 14%
Vitamin B2 0.19mg 0.357mg 13%
Magnesium 60mg 19mg 10%
Saturated fat 7.148g 9.316g 10%
Phosphorus 254mg 191mg 9%
Monounsaturated fat 8.32g 11.127g 7%
Protein 18.5g 21.85g 7%
Potassium 520mg 316mg 6%
Calcium 66mg 15mg 5%
Vitamin A 47µg 0µg 5%
Vitamin K 7.8µg 3.2µg 4%
Vitamin B6 0.41mg 0.459mg 4%
Folate 15µg 3µg 3%
Calories 305kcal 336kcal 2%
Iron 1.4mg 1.56mg 2%
Cholesterol 95mg 89mg 2%
Choline 101.6mg 93.5mg 1%
Carbs 0g 2.4g 1%
Fats 25.1g 25.9g 1%
Net carbs 0g 2.4g N/A
Sugar 0g 0.96g N/A
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 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 OtherOther +187.6%
Contains more ProteinProtein +18.1%
Contains more CarbsCarbs +∞%
~equal in Fats ~25.9g
~equal in Water ~45.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 -23.3%
Contains more Poly. FatPolyunsaturated fat +145.6%
Contains more Mono. FatMonounsaturated fat +33.7%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.