Pastry vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between pastry and salami?

Pastry is richer in folate, while salami is higher in vitamin B12, vitamin B6, copper, vitamin B5, zinc, manganese, and phosphorus.
Salami's daily need coverage for sodium is 65% higher.
Salami has 26 times less folate than pastry. Pastry has 78µg of folate, while salami has 3µg.
Pastry is lower in sodium.
Pastry has a higher glycemic index (59) than salami (28).

We used Puff pastry, frozen, ready-to-bake and Salami, cooked, beef, and pork types in this comparison.

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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.

Pastry

Salami

Contains more IronIron	+64.1%
Contains less SodiumSodium	-85.7%

Contains more MagnesiumMagnesium	+18.8%
Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+418%
Contains more CopperCopper	+213.2%
Contains more ZincZinc	+452.8%
Contains more PhosphorusPhosphorus	+218.3%
Contains more ManganeseManganese	+100.4%
Contains more SeleniumSelenium	+29.3%

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.

Pastry

Salami

Contains more Vitamin EVitamin E	+145.5%
Contains more Vitamin KVitamin K	+403.1%
Contains more FolateFolate	+2500%

Contains more Vitamin B2Vitamin B2	+26.1%
Contains more Vitamin B3Vitamin B3	+45.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+2085.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+1360.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.367mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	249mg	1740mg	65%
Vitamin B12	0µg	1.52µg	63%
Vitamin B6	0.021mg	0.459mg	34%
Cholesterol	0mg	89mg	30%
Protein	7.3g	21.85g	29%
Copper	0.114mg	0.357mg	27%
Monounsaturated fat	21.597g	11.127g	26%
Vitamin B5	0mg	1.201mg	24%
Zinc	0.53mg	2.93mg	22%
Manganese	0.488mg	0.978mg	21%
Fats	38.1g	25.9g	19%
Folate	78µg	3µg	19%
Phosphorus	60mg	191mg	19%
Polyunsaturated fat	4.894g	2.529g	16%
Choline	6.4mg	93.5mg	16%
Carbs	45.1g	2.4g	14%
Iron	2.56mg	1.56mg	13%
Selenium	24.2µg	31.3µg	13%
Vitamin B3	4.168mg	6.053mg	12%
Vitamin K	16.1µg	3.2µg	11%
Calories	551kcal	336kcal	11%
Potassium	61mg	316mg	8%
Fiber	1.5g	0g	6%
Vitamin B2	0.283mg	0.357mg	6%
Vitamin D		1µg	5%
Vitamin D		41IU	5%
Vitamin B1	0.398mg	0.367mg	3%
Vitamin E	0.54mg	0.22mg	2%
Saturated fat	9.643g	9.316g	1%
Calcium	10mg	15mg	1%
Magnesium	16mg	19mg	1%
Net carbs	43.6g	2.4g	N/A
Sugar	0.74g	0.96g	N/A
Trans fat		0.586g	N/A
Tryptophan	0.085mg	0.114mg	0%
Threonine	0.196mg	0.521mg	0%
Isoleucine	0.272mg	0.675mg	0%
Leucine	0.508mg	0.929mg	0%
Lysine	0.142mg	1.107mg	0%
Methionine	0.129mg	0.301mg	0%
Phenylalanine	0.362mg	0.481mg	0%
Valine	0.308mg	0.668mg	0%
Histidine	0.156mg	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