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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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
Sodium
-30.9%
Contains
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Calcium
+87.5%
Contains
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Magnesium
+35.7%
Contains
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Potassium
+10.1%
Contains
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Copper
+351.9%
Contains
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Manganese
+1711.1%
Contains
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Selenium
+60.5%
Equal in Iron - 1.56
Equal in Phosphorus - 191
Equal in Zinc - 2.93
Contains
less
Sodium
-30.9%
Contains
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Calcium
+87.5%
Contains
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Magnesium
+35.7%
Contains
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Potassium
+10.1%
Contains
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Copper
+351.9%
Contains
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Manganese
+1711.1%
Contains
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Selenium
+60.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin E
+13.6%
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Vitamin B1
+105.4%
Contains
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Vitamin D
+25%
Contains
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Vitamin B2
+76.7%
Contains
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Vitamin B3
+50.5%
Contains
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Vitamin B5
+198%
Contains
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Vitamin B6
+14.8%
Contains
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Vitamin B12
+133.8%
Contains
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Vitamin K
+∞%
Equal in Folate - 3
Contains
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Vitamin E
+13.6%
Contains
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Vitamin B1
+105.4%
Contains
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Vitamin D
+25%
Contains
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Vitamin B2
+76.7%
Contains
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Vitamin B3
+50.5%
Contains
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Vitamin B5
+198%
Contains
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Vitamin B6
+14.8%
Contains
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Vitamin B12
+133.8%
Contains
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Vitamin K
+∞%
Equal in Folate - 3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+49.7%
Contains
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Fats
+368.4%
Contains
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Carbs
+60%
Equal in Protein - 21.85
Equal in Other - 4.66
Contains
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Water
+49.7%
Contains
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Fats
+368.4%
Contains
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Carbs
+60%
Equal in Protein - 21.85
Equal in Other - 4.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-80.6%
Contains
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Monounsaturated Fat
+324.7%
Contains
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Polyunsaturated fat
+368.3%
Contains
less
Saturated Fat
-80.6%
Contains
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Monounsaturated Fat
+324.7%
Contains
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Polyunsaturated fat
+368.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.5g | 2.4g |
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| Protein | 20.93g | 21.85g |
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| Fats | 5.53g | 25.9g |
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| Carbs | 1.5g | 2.4g |
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| Calories | 145kcal | 336kcal |
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| Sugar | 0g | 0.96g |
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| Calcium | 8mg | 15mg |
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| Iron | 1.48mg | 1.56mg |
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| Magnesium | 14mg | 19mg |
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| Phosphorus | 196mg | 191mg |
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| Potassium | 287mg | 316mg |
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| Sodium | 1203mg | 1740mg |
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| Zinc | 2.88mg | 2.93mg |
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| Copper | 0.079mg | 0.357mg |
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| Manganese | 0.054mg | 0.978mg |
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| Selenium | 19.5µg | 31.3µg |
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| Vitamin E | 0.25mg | 0.22mg |
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| Vitamin D | 32IU | 41IU |
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| Vitamin D | 0.8µg | 1µg |
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| Vitamin B1 | 0.754mg | 0.367mg |
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| Vitamin B2 | 0.202mg | 0.357mg |
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| Vitamin B3 | 4.023mg | 6.053mg |
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| Vitamin B5 | 0.403mg | 1.201mg |
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| Vitamin B6 | 0.4mg | 0.459mg |
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| Folate | 3µg | 3µg | |
| Vitamin B12 | 0.65µg | 1.52µg |
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| Vitamin K | 0µg | 3.2µg |
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| Tryptophan | 0.251mg | 0.114mg |
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| Threonine | 0.931mg | 0.521mg |
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| Isoleucine | 0.918mg | 0.675mg |
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| Leucine | 1.661mg | 0.929mg |
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| Lysine | 1.775mg | 1.107mg |
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| Methionine | 0.553mg | 0.301mg |
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| Phenylalanine | 0.904mg | 0.481mg |
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| Valine | 0.908mg | 0.668mg |
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| Histidine | 0.75mg | 0.359mg |
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| Cholesterol | 53mg | 89mg |
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| Trans Fat | 0.586g |
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| Saturated Fat | 1.81g | 9.316g |
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| Monounsaturated Fat | 2.62g | 11.127g |
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| Polyunsaturated fat | 0.54g | 2.529g |
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| Omega-6 - Eicosadienoic acid | 0.084g |
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| Omega-6 - Linoleic acid | 2.104g |
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| Omega-3 - ALA | 0.126g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
45%
58%
Minerals Daily Need Coverage Score
55%
91%
Comparison summary
Which food is richer in minerals?
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ham contains less Sodium (difference - 537mg)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 7.506g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham is cheaper (difference - $2.2)