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Hash browns vs. Salami — In-Depth Nutrition Comparison

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A recap on differences between hash browns and salami

  • Salami is higher than hash browns in vitamin B12, selenium, manganese, copper, vitamin B3, vitamin B2, and zinc.
  • Salami covers your daily vitamin B12 needs 63% more than hash browns.
  • The glycemic index of salami is lower.

Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Salami, cooked, beef and pork.

Infographic

Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Salami
6
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 CalciumCalcium +26.7%
Contains more PotassiumPotassium +12.3%
Contains less SodiumSodium -67.5%
Contains more IronIron +160%
Contains more CopperCopper +257%
Contains more ZincZinc +713.9%
Contains more PhosphorusPhosphorus +94.9%
Contains more ManganeseManganese +519%
Contains more SeleniumSelenium +7725%
~equal in Magnesium ~19mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Salami
8
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +1090.9%
Contains more Vitamin KVitamin K +209.4%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B2Vitamin B2 +839.5%
Contains more Vitamin B3Vitamin B3 +229.3%
Contains more Vitamin B5Vitamin B5 +216.1%
Contains more Vitamin B6Vitamin B6 +146.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +425.3%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 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 CarbsCarbs +1103.3%
Contains more ProteinProtein +746.9%
Contains more FatsFats +52%
Contains more OtherOther +109%
~equal in Water ~45.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Salami
1
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 -72.7%
Contains more Poly. FatPolyunsaturated fat +124%
Contains more Mono. FatMonounsaturated fat +42.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Salami
2
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +67.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hash browns Salami DV% diff.
Vitamin B12 0µg 1.52µg 63%
Selenium 0.4µg 31.3µg 56%
Sodium 566mg 1740mg 51%
Protein 2.58g 21.85g 39%
Manganese 0.158mg 0.978mg 36%
Saturated fat 2.54g 9.316g 31%
Cholesterol 0mg 89mg 30%
Copper 0.1mg 0.357mg 29%
Vitamin B3 1.838mg 6.053mg 26%
Vitamin B2 0.038mg 0.357mg 25%
Zinc 0.36mg 2.93mg 23%
Vitamin B6 0.186mg 0.459mg 21%
Polyunsaturated fat 5.665g 2.529g 21%
Vitamin B1 0.137mg 0.367mg 19%
Vitamin B5 0.38mg 1.201mg 16%
Vitamin E 2.62mg 0.22mg 16%
Fats 17.04g 25.9g 14%
Choline 17.8mg 93.5mg 14%
Phosphorus 98mg 191mg 13%
Iron 0.6mg 1.56mg 12%
Fiber 2.7g 0g 11%
Starch 25.74g 11%
Carbs 28.88g 2.4g 9%
Monounsaturated fat 7.827g 11.127g 8%
Vitamin C 5.4mg 0mg 6%
Vitamin K 9.9µg 3.2µg 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Calories 272kcal 336kcal 3%
Folate 12µg 3µg 2%
Potassium 355mg 316mg 1%
Net carbs 26.18g 2.4g N/A
Magnesium 21mg 19mg 0%
Calcium 19mg 15mg 0%
Sugar 0.56g 0.96g N/A
Trans fat 0.056g 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 0%
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.441g 0.126g N/A
Omega-6 - Gamma-linoleic acid 0.03g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.084g N/A
Omega-6 - Linoleic acid 5.131g 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns 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
20%
Hash browns
57%
Salami
Minerals Daily Need Coverage Score
26%
Hash browns
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Hash browns
Hash browns is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Hash browns
Hash browns contains less Sodium (difference - 1174mg)
Which food is lower in Saturated fat?
Hash browns
Hash browns is lower in Saturated fat (difference - 6.776g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $2.7)

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.