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Pork jowl vs. Salami — In-Depth Nutrition Comparison

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The main differences between Pork jowl and Salami

  • Salami is richer than Pork jowl in Selenium, Manganese, Copper, Vitamin B12, Vitamin B6, Vitamin B5, Zinc, and Phosphorus.
  • Daily need coverage for Saturated Fat from Pork jowl is 80% higher.
  • Salami contains less Saturated Fat.

Food types used in this article are Pork, fresh, variety meats and by-products, jowl, raw and Salami, cooked, beef and pork.

Infographic

Pork jowl vs Salami infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Salami
9
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 -98.6%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +113.5%
Contains more IronIron +271.4%
Contains more CopperCopper +792.5%
Contains more ZincZinc +248.8%
Contains more PhosphorusPhosphorus +122.1%
Contains more ManganeseManganese +19460%
Contains more SeleniumSelenium +1986.7%

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% 0.54% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Salami
9
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +31.8%
Contains more Vitamin B2Vitamin B2 +51.3%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +380.4%
Contains more Vitamin B6Vitamin B6 +410%
Contains more Vitamin B12Vitamin B12 +85.4%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.367mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 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 FatsFats +168.8%
Contains more ProteinProtein +242.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +103.7%
Contains more OtherOther +156%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated Fat: Sat. Fat 25.26 g
Monounsaturated Fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
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 more Mono. FatMonounsaturated Fat +195.6%
Contains more Poly. FatPolyunsaturated fat +220.7%
Contains less Sat. FatSaturated Fat -63.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork jowl Salami Opinion
Calories 655kcal 336kcal Pork jowl
Protein 6.38g 21.85g Salami
Fats 69.61g 25.9g Pork jowl
Net carbs 0g 2.4g Salami
Carbs 0g 2.4g Salami
Cholesterol 90mg 89mg Salami
Vitamin D 41IU Salami
Magnesium 3mg 19mg Salami
Calcium 4mg 15mg Salami
Potassium 148mg 316mg Salami
Iron 0.42mg 1.56mg Salami
Sugar 0g 0.96g Pork jowl
Copper 0.04mg 0.357mg Salami
Zinc 0.84mg 2.93mg Salami
Phosphorus 86mg 191mg Salami
Sodium 25mg 1740mg Pork jowl
Vitamin A 9IU 0IU Pork jowl
Vitamin A 3µg 0µg Pork jowl
Vitamin E 0.29mg 0.22mg Pork jowl
Vitamin D 1µg Salami
Manganese 0.005mg 0.978mg Salami
Selenium 1.5µg 31.3µg Salami
Vitamin B1 0.386mg 0.367mg Pork jowl
Vitamin B2 0.236mg 0.357mg Salami
Vitamin B3 4.535mg 6.053mg Salami
Vitamin B5 0.25mg 1.201mg Salami
Vitamin B6 0.09mg 0.459mg Salami
Vitamin B12 0.82µg 1.52µg Salami
Vitamin K 3.2µg Salami
Folate 1µg 3µg Salami
Trans Fat 0.586g Pork jowl
Choline 93.5mg Salami
Saturated Fat 25.26g 9.316g Salami
Monounsaturated Fat 32.89g 11.127g Pork jowl
Polyunsaturated fat 8.11g 2.529g Pork jowl
Tryptophan 0.021mg 0.114mg Salami
Threonine 0.21mg 0.521mg Salami
Isoleucine 0.168mg 0.675mg Salami
Leucine 0.446mg 0.929mg Salami
Lysine 0.528mg 1.107mg Salami
Methionine 0.095mg 0.301mg Salami
Phenylalanine 0.239mg 0.481mg Salami
Valine 0.305mg 0.668mg Salami
Histidine 0.072mg 0.359mg Salami
Omega-3 - ALA 0.126g Salami
Omega-6 - Eicosadienoic acid 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
Pork jowl 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
29%
Pork jowl
58%
Salami
Minerals Daily Need Coverage Score
12%
Pork jowl
91%
Salami

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Salami
Salami is lower in Saturated Fat (difference - 15.944g)
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 Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 1715mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 28)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $1.9)

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.