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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.

Infographic

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 Magnesium +35.7%
Contains more Potassium +10.1%
Contains more Copper +351.9%
Equal in Iron - 1.56
Equal in Phosphorus - 191
Equal in Zinc - 2.93
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 14% 82% 28% 227% 80% 119%
Contains less Sodium -30.9%
Contains more Calcium +87.5%
Contains more Magnesium +35.7%
Contains more Potassium +10.1%
Contains more Copper +351.9%
Equal in Iron - 1.56
Equal in Phosphorus - 191
Equal in Zinc - 2.93

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
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

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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 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 Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 36mg)
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)

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.