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Gouda cheese vs. Salami — In-Depth Nutrition Comparison

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Differences between gouda cheese and salami

  • Gouda cheese has more calcium and phosphorus, while salami has more manganese, vitamin B3, copper, selenium, vitamin B6, and vitamin B1.
  • Gouda cheese's daily need coverage for calcium is 69% higher.
  • Salami contains 3 times less phosphorus than gouda cheese. Gouda cheese contains 546mg of phosphorus, while salami contains 191mg.
  • The amount of saturated fat in salami is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of salami is 28.

The food types used in this comparison are Cheese, gouda and Salami, cooked, beef and pork.

Infographic

Gouda cheese 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
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 +52.6%
Contains more CalciumCalcium +4566.7%
Contains more ZincZinc +33.1%
Contains more PhosphorusPhosphorus +185.9%
Contains less SodiumSodium -52.9%
Contains more PotassiumPotassium +161.2%
Contains more IronIron +550%
Contains more CopperCopper +891.7%
Contains more ManganeseManganese +8790.9%
Contains more SeleniumSelenium +115.9%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
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 FolateFolate +600%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +1123.3%
Contains more Vitamin B3Vitamin B3 +9507.9%
Contains more Vitamin B5Vitamin B5 +253.2%
Contains more Vitamin B6Vitamin B6 +473.8%
Contains more Vitamin KVitamin K +39.1%
Contains more CholineCholine +507.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.22mg
~equal in Vitamin B2 ~0.357mg
~equal in Vitamin B12 ~1.52µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +14.1%
Contains more OtherOther +18.3%
~equal in Fats ~25.9g
~equal in Carbs ~2.4g
~equal in Water ~45.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Salami
3
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 -47.1%
Contains more Mono. FatMonounsaturated fat +43.6%
Contains more Poly. FatPolyunsaturated fat +284.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Salami
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Salami DV% diff.
Calcium 700mg 15mg 69%
Phosphorus 546mg 191mg 51%
Manganese 0.011mg 0.978mg 42%
Sodium 819mg 1740mg 40%
Saturated fat 17.614g 9.316g 38%
Vitamin B3 0.063mg 6.053mg 37%
Copper 0.036mg 0.357mg 36%
Selenium 14.5µg 31.3µg 31%
Vitamin B6 0.08mg 0.459mg 29%
Vitamin B1 0.03mg 0.367mg 28%
Vitamin A 165µg 0µg 18%
Vitamin B5 0.34mg 1.201mg 17%
Iron 0.24mg 1.56mg 17%
Choline 15.4mg 93.5mg 14%
Polyunsaturated fat 0.657g 2.529g 12%
Zinc 3.9mg 2.93mg 9%
Monounsaturated fat 7.747g 11.127g 8%
Cholesterol 114mg 89mg 8%
Protein 24.94g 21.85g 6%
Potassium 121mg 316mg 6%
Folate 21µg 3µg 5%
Vitamin D 0.5µg 1µg 3%
Vitamin D 20IU 41IU 3%
Fats 27.44g 25.9g 2%
Vitamin B2 0.334mg 0.357mg 2%
Magnesium 29mg 19mg 2%
Calories 356kcal 336kcal 1%
Vitamin K 2.3µg 3.2µg 1%
Vitamin B12 1.54µg 1.52µg 1%
Carbs 2.22g 2.4g 0%
Net carbs 2.22g 2.4g N/A
Sugar 2.22g 0.96g N/A
Vitamin E 0.24mg 0.22mg 0%
Trans fat 0.586g N/A
Tryptophan 0.352mg 0.114mg 0%
Threonine 0.93mg 0.521mg 0%
Isoleucine 1.306mg 0.675mg 0%
Leucine 2.564mg 0.929mg 0%
Lysine 2.654mg 1.107mg 0%
Methionine 0.719mg 0.301mg 0%
Phenylalanine 1.431mg 0.481mg 0%
Valine 1.806mg 0.668mg 0%
Histidine 1.032mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Gouda cheese
57%
Salami
Minerals Daily Need Coverage Score
79%
Gouda cheese
91%
Salami

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.26g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 8.298g)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food contains less Sodium?
Gouda cheese
Gouda cheese contains less Sodium (difference - 921mg)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 28)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.