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Luncheon meat vs. Salami — In-Depth Nutrition Comparison

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Summary of differences between Luncheon meat and Salami

  • Luncheon meat has more Selenium, however, Salami is higher in Manganese, Copper, Vitamin B12, Vitamin B1, Vitamin B6, Vitamin B5, and Vitamin B2.
  • Salami covers your daily need of Manganese 41% more than Luncheon meat.
  • Luncheon meat has less Sodium.

These are the specific foods used in this comparison USDA Commodity, luncheon meat, canned and Salami, cooked, beef and pork.

Infographic

Luncheon meat 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 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
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 less SodiumSodium -52.9%
Contains more SeleniumSelenium +22.4%
Contains more CalciumCalcium +200%
Contains more IronIron +60.8%
Contains more CopperCopper +1090%
Contains more ZincZinc +36.3%
Contains more PhosphorusPhosphorus +12.4%
Contains more ManganeseManganese +2543.2%
~equal in Magnesium ~19mg
~equal in Potassium ~316mg

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 0% 0% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
Salami
11
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% 30% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +186.7%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +15.8%
Contains more Vitamin B5Vitamin B5 +95.9%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin B12Vitamin B12 +65.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +46.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Salami
4
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 WaterWater +45.8%
Contains more ProteinProtein +24.9%
Contains more FatsFats +102.8%
Contains more CarbsCarbs +130.8%
Contains more OtherOther +65.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 51% 14%
Saturated Fat: Sat. Fat 3.944 g
Monounsaturated Fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 g
Salami
2
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 -57.7%
Contains more Mono. FatMonounsaturated Fat +95.7%
Contains more Poly. FatPolyunsaturated fat +61.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Luncheon meat 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

All nutrients comparison - raw data values

Nutrient Luncheon meat Salami Opinion
Calories 189kcal 336kcal Salami
Protein 17.5g 21.85g Salami
Fats 12.77g 25.9g Salami
Net carbs 1.04g 2.4g Salami
Carbs 1.04g 2.4g Salami
Cholesterol 78mg 89mg Luncheon meat
Vitamin D 41IU Salami
Magnesium 18mg 19mg Salami
Calcium 5mg 15mg Salami
Potassium 300mg 316mg Salami
Iron 0.97mg 1.56mg Salami
Sugar 0g 0.96g Luncheon meat
Copper 0.03mg 0.357mg Salami
Zinc 2.15mg 2.93mg Salami
Phosphorus 170mg 191mg Salami
Sodium 820mg 1740mg Luncheon meat
Vitamin E 0.16mg 0.22mg Salami
Vitamin D 1µg Salami
Manganese 0.037mg 0.978mg Salami
Selenium 38.3µg 31.3µg Luncheon meat
Vitamin B1 0.128mg 0.367mg Salami
Vitamin B2 0.213mg 0.357mg Salami
Vitamin B3 5.225mg 6.053mg Salami
Vitamin B5 0.613mg 1.201mg Salami
Vitamin B6 0.272mg 0.459mg Salami
Vitamin B12 0.92µg 1.52µg Salami
Vitamin K 0µg 3.2µg Salami
Folate 0µg 3µg Salami
Trans Fat 0.586g Luncheon meat
Choline 63.9mg 93.5mg Salami
Saturated Fat 3.944g 9.316g Luncheon meat
Monounsaturated Fat 5.685g 11.127g Salami
Polyunsaturated fat 1.565g 2.529g Salami
Tryptophan 0.114mg Salami
Threonine 0.521mg Salami
Isoleucine 0.675mg Salami
Leucine 0.929mg Salami
Lysine 1.107mg Salami
Methionine 0.301mg Salami
Phenylalanine 0.481mg Salami
Valine 0.668mg Salami
Histidine 0.359mg Salami
Omega-3 - ALA 0.126g Salami
Omega-6 - Eicosadienoic acid 0.055g 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat 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
33%
Luncheon meat
58%
Salami
Minerals Daily Need Coverage Score
54%
Luncheon meat
91%
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 Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Luncheon meat
Luncheon meat is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 920mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 5.372g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 28)
Which food is cheaper?
Luncheon meat
Luncheon meat 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. 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.