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  6. Marinara sauce vs. Salami

Marinara sauce vs. Salami — In-Depth Nutrition Comparison

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A recap on differences between marinara sauce and salami

  • Salami is higher than marinara sauce in vitamin B12, selenium, manganese, copper, vitamin B1, zinc, and vitamin B2.
  • Salami covers your daily sodium needs 74% more than marinara sauce.
  • The amount of cholesterol in marinara sauce is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Salami, cooked, beef, and pork.

Infographic

Marinara sauce 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% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Salami
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 +80%
Contains less SodiumSodium -98.3%
Contains more IronIron +100%
Contains more CopperCopper +340.7%
Contains more ZincZinc +1365%
Contains more PhosphorusPhosphorus +461.8%
Contains more ManganeseManganese +613.9%
Contains more SeleniumSelenium +2745.5%
~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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Salami
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +990.9%
Contains more Vitamin KVitamin K +334.4%
Contains more FolateFolate +333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1429.2%
Contains more Vitamin B2Vitamin B2 +485.2%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B6Vitamin B6 +165.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +582.5%

All nutrients comparison - raw data values

Nutrient Marinara sauce Salami DV% diff.
Sodium 30mg 1740mg 74%
Vitamin B12 0µg 1.52µg 63%
Selenium 1.1µg 31.3µg 55%
Saturated fat 0.17g 9.316g 42%
Protein 1.41g 21.85g 41%
Fats 1.48g 25.9g 38%
Manganese 0.137mg 0.978mg 37%
Copper 0.081mg 0.357mg 31%
Cholesterol 2mg 89mg 29%
Vitamin B1 0.024mg 0.367mg 29%
Monounsaturated fat 0.377g 11.127g 27%
Zinc 0.2mg 2.93mg 25%
Vitamin B5 1.201mg 24%
Vitamin B2 0.061mg 0.357mg 23%
Vitamin B6 0.173mg 0.459mg 22%
Phosphorus 34mg 191mg 22%
Vitamin E 2.4mg 0.22mg 15%
Choline 13.7mg 93.5mg 15%
Calories 51kcal 336kcal 14%
Vitamin B3 3.917mg 6.053mg 13%
Polyunsaturated fat 0.508g 2.529g 13%
Iron 0.78mg 1.56mg 10%
Vitamin K 13.9µg 3.2µg 9%
Fiber 1.8g 0g 7%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Vitamin A 33µg 0µg 4%
Folate 13µg 3µg 3%
Carbs 8.06g 2.4g 2%
Vitamin C 2mg 0mg 2%
Calcium 27mg 15mg 1%
Net carbs 6.26g 2.4g N/A
Magnesium 18mg 19mg 0%
Potassium 319mg 316mg 0%
Sugar 5.5g 0.96g N/A
Trans fat 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%
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Salami
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 +235.8%
Contains more WaterWater +93.4%
Contains more ProteinProtein +1449.6%
Contains more FatsFats +1650%
Contains more OtherOther +180.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Salami
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 -98.2%
Contains more Mono. FatMonounsaturated fat +2851.5%
Contains more Poly. FatPolyunsaturated fat +397.8%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.