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  6. Omelette vs. Salami

Omelette vs. Salami — In-Depth Nutrition Comparison

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How are omelette and salami different?

  • Omelette is higher in choline; however, salami is richer in manganese, vitamin B3, copper, vitamin B1,2, vitamin B1, and vitamin B6.
  • Daily need coverage for cholesterol for omelette is 75% higher.
  • Omelette contains 3 times more choline than salami. While omelette contains 247.6mg of choline, salami contains only 93.5mg.
  • Salami has less cholesterol.
  • Omelette has a lower glycemic index (0) than salami (28).

Egg, whole, cooked, omelet and Salami, cooked, beef, and pork are the varieties used in this article.

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Salami
Salami
7
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 +220%
Contains less SodiumSodium -91.1%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +170.1%
Contains more CopperCopper +466.7%
Contains more ZincZinc +168.8%
Contains more PhosphorusPhosphorus +14.4%
Contains more ManganeseManganese +3975%
Contains more SeleniumSelenium +21.3%
~equal in Iron ~1.56mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Salami
Salami
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +486.4%
Contains more Vitamin DVitamin D +70%
Contains more Vitamin KVitamin K +40.6%
Contains more FolateFolate +1200%
Contains more CholineCholine +164.8%
Contains more Vitamin B1Vitamin B1 +979.4%
Contains more Vitamin B3Vitamin B3 +9357.8%
Contains more Vitamin B6Vitamin B6 +221%
Contains more Vitamin B12Vitamin B12 +100%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.357mg
~equal in Vitamin B5 ~1.201mg

All nutrients comparison - raw data values

Nutrient Omelette Salami DV% diff.
Cholesterol 313mg 89mg 75%
Sodium 155mg 1740mg 69%
Manganese 0.024mg 0.978mg 41%
Vitamin B3 0.064mg 6.053mg 37%
Copper 0.063mg 0.357mg 33%
Vitamin B12 0.76µg 1.52µg 32%
Choline 247.6mg 93.5mg 28%
Vitamin B1 0.034mg 0.367mg 28%
Saturated fat 3.319g 9.316g 27%
Vitamin B6 0.143mg 0.459mg 24%
Protein 10.57g 21.85g 23%
Fats 11.66g 25.9g 22%
Vitamin A 172µg 0µg 19%
Zinc 1.09mg 2.93mg 17%
Monounsaturated fat 4.843g 11.127g 16%
Selenium 25.8µg 31.3µg 10%
Calories 154kcal 336kcal 9%
Folate 39µg 3µg 9%
Vitamin E 1.29mg 0.22mg 7%
Potassium 117mg 316mg 6%
Vitamin D 1.7µg 1µg 4%
Vitamin D 69IU 41IU 4%
Calcium 48mg 15mg 3%
Phosphorus 167mg 191mg 3%
Vitamin B5 1.289mg 1.201mg 2%
Vitamin B2 0.386mg 0.357mg 2%
Magnesium 11mg 19mg 2%
Vitamin K 4.5µg 3.2µg 1%
Iron 1.48mg 1.56mg 1%
Carbs 0.64g 2.4g 1%
Polyunsaturated fat 2.712g 2.529g 1%
Net carbs 0.64g 2.4g N/A
Sugar 0.31g 0.96g N/A
Trans fat 0.709g 0.586g N/A
Tryptophan 0.14mg 0.114mg 0%
Threonine 0.467mg 0.521mg 0%
Isoleucine 0.565mg 0.675mg 0%
Leucine 0.913mg 0.929mg 0%
Lysine 0.767mg 1.107mg 0%
Methionine 0.319mg 0.301mg 0%
Phenylalanine 0.572mg 0.481mg 0%
Valine 0.722mg 0.668mg 0%
Histidine 0.26mg 0.359mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Salami
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 +68.5%
Contains more ProteinProtein +106.7%
Contains more FatsFats +122.1%
Contains more CarbsCarbs +275%
Contains more OtherOther +366%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Salami
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 -64.4%
Contains more Mono. FatMonounsaturated fat +129.8%
~equal in Polyunsaturated fat ~2.529g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Salami
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +67.7%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.