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Sardines vs. Salami — In-Depth Nutrition Comparison

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What are the differences between sardines and salami?

  • Sardines are higher in vitamin B12, phosphorus, selenium, calcium, and vitamin D; however, salami is richer in manganese, vitamin B1, and vitamin B6.
  • Sardines' daily need coverage for vitamin B12 is 309% more.
  • Salami contains 25 times less calcium than sardines. Sardines contain 382mg of calcium, while salami contains 15mg.
  • Sardines have less sodium.
  • Sardines have a lower glycemic index (0) than salami (28).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Salami, cooked, beef, and pork types in this article.

Infographic

Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +105.3%
Contains more CalciumCalcium +2446.7%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +87.2%
Contains more PhosphorusPhosphorus +156.5%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +68.4%
Contains more CopperCopper +91.9%
Contains more ZincZinc +123.7%
Contains more ManganeseManganese +805.6%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Salami
Salami
7
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 +827.3%
Contains more Vitamin DVitamin D +380%
Contains more Vitamin B12Vitamin B12 +488.2%
Contains more FolateFolate +233.3%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more Vitamin B2Vitamin B2 +57.3%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more Vitamin B6Vitamin B6 +174.9%
Contains more Vitamin KVitamin K +23.1%
Contains more CholineCholine +24.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Salami DV% diff.
Vitamin B12 8.94µg 1.52µg 309%
Sodium 307mg 1740mg 62%
Phosphorus 490mg 191mg 43%
Selenium 52.7µg 31.3µg 39%
Manganese 0.108mg 0.978mg 38%
Calcium 382mg 15mg 37%
Saturated fat 1.528g 9.316g 35%
Vitamin B1 0.08mg 0.367mg 24%
Vitamin B6 0.167mg 0.459mg 22%
Fats 11.45g 25.9g 22%
Vitamin D 193IU 41IU 19%
Copper 0.186mg 0.357mg 19%
Vitamin D 4.8µg 1µg 19%
Cholesterol 142mg 89mg 18%
Monounsaturated fat 3.869g 11.127g 18%
Iron 2.92mg 1.56mg 17%
Polyunsaturated fat 5.148g 2.529g 17%
Zinc 1.31mg 2.93mg 15%
Vitamin E 2.04mg 0.22mg 12%
Vitamin B5 0.642mg 1.201mg 11%
Vitamin B2 0.227mg 0.357mg 10%
Protein 24.62g 21.85g 6%
Calories 208kcal 336kcal 6%
Magnesium 39mg 19mg 5%
Vitamin B3 5.245mg 6.053mg 5%
Vitamin A 32µg 0µg 4%
Choline 75mg 93.5mg 3%
Potassium 397mg 316mg 2%
Folate 10µg 3µg 2%
Vitamin K 2.6µg 3.2µg 1%
Carbs 0g 2.4g 1%
Net carbs 0g 2.4g N/A
Sugar 0g 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.276mg 0.114mg 0%
Threonine 1.079mg 0.521mg 0%
Isoleucine 1.134mg 0.675mg 0%
Leucine 2.001mg 0.929mg 0%
Lysine 2.26mg 1.107mg 0%
Methionine 0.729mg 0.301mg 0%
Phenylalanine 0.961mg 0.481mg 0%
Valine 1.268mg 0.668mg 0%
Histidine 0.725mg 0.359mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Salami
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 +12.7%
Contains more WaterWater +31.9%
Contains more FatsFats +126.2%
Contains more CarbsCarbs +∞%
~equal in Other ~4.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 -83.6%
Contains more Poly. FatPolyunsaturated fat +103.6%
Contains more Mono. FatMonounsaturated fat +187.6%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.