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Ham vs Salami - In-Depth Nutrition Comparison

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Summary of differences between Ham and Salami

  • Ham has more Vitamin B1, however Salami is higher in Manganese, Vitamin B12, Copper, Selenium, Vitamin B5, and Vitamin B3.
  • Salami covers your daily need of Manganese 40% more than Ham.
  • Ham has 2 times more Vitamin B1 than Salami. While Ham has 0.754mg of Vitamin B1, Salami has only 0.367mg.
  • Ham has less Sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Salami, cooked, beef and pork.

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Ham 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
2
:
6
Salami
Contains less Sodium -30.9%
Contains more Calcium +87.5%
Contains more Potassium +10.1%
Contains more Magnesium +35.7%
Contains more Copper +351.9%
Equal in Iron - 1.56
Equal in Zinc - 2.93
Equal in Phosphorus - 191
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 28% 14% 119% 80% 82% 227%
Contains less Sodium -30.9%
Contains more Calcium +87.5%
Contains more Potassium +10.1%
Contains more Magnesium +35.7%
Contains more Copper +351.9%
Equal in Iron - 1.56
Equal in Zinc - 2.93
Equal in Phosphorus - 191

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
2
:
7
Salami
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +105.4%
Contains more Vitamin D +25%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B12 +133.8%
Contains more Vitamin K +∞%
Equal in Folate - 3
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 30% 92% 83% 114% 73% 106% 191% 8% 3%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +105.4%
Contains more Vitamin D +25%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B12 +133.8%
Contains more Vitamin K +∞%
Equal in Folate - 3

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
58
Salami
Mineral Summary Score
55
Ham
77
Salami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
131%
Salami
Carbohydrates
2%
Ham
2%
Salami
Fats
26%
Ham
120%
Salami

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Salami
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 537mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.506g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.2)

All nutrients comparison - raw data values

Nutrient Ham Salami Opinion
Calories 145 336 Salami
Protein 20.93 21.85 Salami
Fats 5.53 25.9 Salami
Vitamin C 0 0
Carbs 1.5 2.4 Salami
Cholesterol 53 89 Ham
Vitamin D 32 41 Salami
Iron 1.48 1.56 Salami
Calcium 8 15 Salami
Potassium 287 316 Salami
Magnesium 14 19 Salami
Sugar 0 0.96 Ham
Fiber 0 0
Copper 0.079 0.357 Salami
Zinc 2.88 2.93 Salami
Starch
Phosphorus 196 191 Ham
Sodium 1203 1740 Ham
Vitamin A 0 0
Vitamin E 0.25 0.22 Ham
Vitamin D 0.8 1 Salami
Vitamin B1 0.754 0.367 Ham
Vitamin B2 0.202 0.357 Salami
Vitamin B3 4.023 6.053 Salami
Vitamin B5 0.403 1.201 Salami
Vitamin B6 0.4 0.459 Salami
Vitamin B12 0.65 1.52 Salami
Vitamin K 0 3.2 Salami
Folate 3 3
Trans Fat 0.586 Ham
Saturated Fat 1.81 9.316 Ham
Monounsaturated Fat 2.62 11.127 Salami
Polyunsaturated fat 0.54 2.529 Salami
Tryptophan 0.251 0.114 Ham
Threonine 0.931 0.521 Ham
Isoleucine 0.918 0.675 Ham
Leucine 1.661 0.929 Ham
Lysine 1.775 1.107 Ham
Methionine 0.553 0.301 Ham
Phenylalanine 0.904 0.481 Ham
Valine 0.908 0.668 Ham
Histidine 0.75 0.359 Ham
Fructose 0 Salami

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.