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 for 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.
- The glycemic index of salami is higher.
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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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.
| Contains less SodiumSodium | -30.9% |
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +87.5% |
| Contains more PotassiumPotassium | +10.1% |
| Contains more CopperCopper | +351.9% |
| Contains more ManganeseManganese | +1711.1% |
| Contains more SeleniumSelenium | +60.5% |
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.
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin B1Vitamin B1 | +105.4% |
| Contains more Vitamin DVitamin D | +25% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin B5Vitamin B5 | +198% |
| Contains more Vitamin B6Vitamin B6 | +14.8% |
| Contains more Vitamin B12Vitamin B12 | +133.8% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.054mg | 0.978mg | 40% |
| Vitamin B12 | 0.65µg | 1.52µg | 36% |
| Saturated fat | 1.81g | 9.316g | 34% |
| Vitamin B1 | 0.754mg | 0.367mg | 32% |
| Fats | 5.53g | 25.9g | 31% |
| Copper | 0.079mg | 0.357mg | 31% |
| Sodium | 1203mg | 1740mg | 23% |
| Monounsaturated fat | 2.62g | 11.127g | 21% |
| Selenium | 19.5µg | 31.3µg | 21% |
| Vitamin B5 | 0.403mg | 1.201mg | 16% |
| Vitamin B3 | 4.023mg | 6.053mg | 13% |
| Polyunsaturated fat | 0.54g | 2.529g | 13% |
| Cholesterol | 53mg | 89mg | 12% |
| Vitamin B2 | 0.202mg | 0.357mg | 12% |
| Calories | 145kcal | 336kcal | 10% |
| Vitamin B6 | 0.4mg | 0.459mg | 5% |
| Vitamin K | 0µg | 3.2µg | 3% |
| Protein | 20.93g | 21.85g | 2% |
| Choline | 85.1mg | 93.5mg | 2% |
| Phosphorus | 196mg | 191mg | 1% |
| Magnesium | 14mg | 19mg | 1% |
| Calcium | 8mg | 15mg | 1% |
| Vitamin D | 32IU | 41IU | 1% |
| Potassium | 287mg | 316mg | 1% |
| Iron | 1.48mg | 1.56mg | 1% |
| Vitamin D | 0.8µg | 1µg | 1% |
| Carbs | 1.5g | 2.4g | 0% |
| Net carbs | 1.5g | 2.4g | N/A |
| Sugar | 0g | 0.96g | N/A |
| Zinc | 2.88mg | 2.93mg | 0% |
| Vitamin E | 0.25mg | 0.22mg | 0% |
| Folate | 3µg | 3µg | 0% |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.251mg | 0.114mg | 0% |
| Threonine | 0.931mg | 0.521mg | 0% |
| Isoleucine | 0.918mg | 0.675mg | 0% |
| Leucine | 1.661mg | 0.929mg | 0% |
| Lysine | 1.775mg | 1.107mg | 0% |
| Methionine | 0.553mg | 0.301mg | 0% |
| Phenylalanine | 0.904mg | 0.481mg | 0% |
| Valine | 0.908mg | 0.668mg | 0% |
| Histidine | 0.75mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +49.7% |
| Contains more FatsFats | +368.4% |
| Contains more CarbsCarbs | +60% |
~equal in
Protein
~21.85g
~equal in
Other
~4.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.6% |
| Contains more Mono. FatMonounsaturated fat | +324.7% |
| Contains more Poly. FatPolyunsaturated fat | +368.3% |
