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  6. Pizza vs. Salami

Pizza vs. Salami — In-Depth Nutrition Comparison

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How are Pizza and Salami different?

  • Pizza has more Folate, and Calcium, however, Salami is richer in Vitamin B12, Vitamin B6, Copper, Manganese, and Selenium.
  • Salami covers your daily need of Sodium 50% more than Pizza.
  • Pizza has 31 times more Folate than Salami. Pizza has 93µg of Folate, while Salami has 3µg.
  • Pizza contains less Saturated Fat.

Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Salami, cooked, beef and pork types were used in this article.

Infographic

Pizza 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.
Pizza
Pizza
5
:
5
Salami
Salami
Contains more Calcium +1153.3%
Contains more Iron +59%
Contains more Magnesium +26.3%
Contains more Phosphorus +13.1%
Contains less Sodium -65.6%
Contains more Potassium +83.7%
Contains more Zinc +118.7%
Contains more Copper +240%
Contains more Manganese +171.7%
Contains more Selenium +57.3%
Pizza
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Calcium +1153.3%
Contains more Iron +59%
Contains more Magnesium +26.3%
Contains more Phosphorus +13.1%
Contains less Sodium -65.6%
Contains more Potassium +83.7%
Contains more Zinc +118.7%
Contains more Copper +240%
Contains more Manganese +171.7%
Contains more Selenium +57.3%

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.
Pizza
Pizza
6
:
6
Salami
Salami
Contains more Vitamin A +∞%
Contains more Vitamin E +277.3%
Contains more Vitamin C +∞%
Contains more Folate +3000%
Contains more Vitamin K +109.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +83.1%
Contains more Vitamin B3 +58.2%
Contains more Vitamin B6 +473.8%
Contains more Vitamin B12 +261.9%
Equal in Vitamin B1 - 0.367
Pizza
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 17% 0% 5% 98% 45% 72% 0% 19% 70% 53% 17%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +277.3%
Contains more Vitamin C +∞%
Contains more Folate +3000%
Contains more Vitamin K +109.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +83.1%
Contains more Vitamin B3 +58.2%
Contains more Vitamin B6 +473.8%
Contains more Vitamin B12 +261.9%
Equal in Vitamin B1 - 0.367

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
1
:
4
Salami
Salami
Contains more Carbs +1288.8%
Contains more Protein +91.8%
Contains more Fats +167.3%
Contains more Other +92.6%
Equal in Water - 45.19
Pizza
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Salami
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 Carbs +1288.8%
Contains more Protein +91.8%
Contains more Fats +167.3%
Contains more Other +92.6%
Equal in Water - 45.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
1
:
2
Salami
Salami
Contains less Saturated Fat -52.1%
Contains more Monounsaturated Fat +326.6%
Contains more Polyunsaturated fat +50.4%
Pizza
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -52.1%
Contains more Monounsaturated Fat +326.6%
Contains more Polyunsaturated fat +50.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
6
:
1
Salami
Salami
Contains more Starch +∞%
Contains more Glucose +50%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +120%
Pizza
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Salami
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 Starch +∞%
Contains more Glucose +50%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +120%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Salami Opinion
Net carbs 31.03g 2.4g Pizza
Protein 11.39g 21.85g Salami
Fats 9.69g 25.9g Salami
Carbs 33.33g 2.4g Pizza
Calories 266kcal 336kcal Salami
Starch 26.95g Pizza
Fructose 1g 0g Pizza
Sugar 3.58g 0.96g Salami
Fiber 2.3g 0g Pizza
Calcium 188mg 15mg Pizza
Iron 2.48mg 1.56mg Pizza
Magnesium 24mg 19mg Pizza
Phosphorus 216mg 191mg Pizza
Potassium 172mg 316mg Salami
Sodium 598mg 1740mg Pizza
Zinc 1.34mg 2.93mg Salami
Copper 0.105mg 0.357mg Salami
Manganese 0.36mg 0.978mg Salami
Selenium 19.9µg 31.3µg Salami
Vitamin A 358IU 0IU Pizza
Vitamin A RAE 69µg 0µg Pizza
Vitamin E 0.83mg 0.22mg Pizza
Vitamin D 0IU 41IU Salami
Vitamin D 0µg 1µg Salami
Vitamin C 1.4mg 0mg Pizza
Vitamin B1 0.39mg 0.367mg Pizza
Vitamin B2 0.195mg 0.357mg Salami
Vitamin B3 3.825mg 6.053mg Salami
Vitamin B5 1.201mg Salami
Vitamin B6 0.08mg 0.459mg Salami
Folate 93µg 3µg Pizza
Vitamin B12 0.42µg 1.52µg Salami
Vitamin K 6.7µg 3.2µg Pizza
Tryptophan 0.114mg Salami
Threonine 0.41mg 0.521mg Salami
Isoleucine 0.564mg 0.675mg Salami
Leucine 1.139mg 0.929mg Pizza
Lysine 0.77mg 1.107mg Salami
Methionine 0.264mg 0.301mg Salami
Phenylalanine 0.664mg 0.481mg Pizza
Valine 0.72mg 0.668mg Pizza
Histidine 0.355mg 0.359mg Salami
Cholesterol 17mg 89mg Pizza
Trans Fat 0.241g 0.586g Pizza
Saturated Fat 4.465g 9.316g Pizza
Omega-3 - EPA 0.004g 0g Pizza
Omega-3 - DPA 0.004g 0g Pizza
Monounsaturated Fat 2.608g 11.127g Salami
Polyunsaturated fat 1.681g 2.529g Salami
Omega-6 - Eicosadienoic acid 0.003g 0.084g Salami
Omega-6 - Linoleic acid 1.367g 2.104g Salami
Omega-6 - Gamma-linoleic acid 0.003g 0g Pizza
Omega-3 - ALA 0.175g 0.126g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Pizza
58%
Salami
Minerals Daily Need Coverage Score
58%
Pizza
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Pizza
Pizza contains less Sodium (difference - 1142mg)
Which food is lower in Cholesterol?
Pizza
Pizza is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Pizza
Pizza is lower in Saturated Fat (difference - 4.851g)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $2.7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.