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  6. Provolone vs. Salami

Provolone vs. Salami — In-Depth Nutrition Comparison

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The main differences between provolone and salami

  • Provolone is richer in calcium and phosphorus, yet salami is richer in manganese, vitamin B3, copper, selenium, vitamin B6, and vitamin B1.
  • Daily need coverage for calcium for provolone is 74% higher.
  • Provolone contains 3 times more phosphorus than salami. Provolone contains 496mg of phosphorus, while salami contains 191mg.
  • Salami contains less saturated fat.

Food types used in this article are Cheese, provolone and Salami, cooked, beef, and pork.

Infographic

Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Salami
Salami
5
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 MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +4940%
Contains more PhosphorusPhosphorus +159.7%
Contains less SodiumSodium -49.7%
Contains more PotassiumPotassium +129%
Contains more IronIron +200%
Contains more CopperCopper +1273.1%
Contains more ManganeseManganese +9680%
Contains more SeleniumSelenium +115.9%
~equal in Zinc ~2.93mg

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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 AVitamin A +∞%
Contains more FolateFolate +233.3%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +1831.6%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B3Vitamin B3 +3780.1%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more Vitamin B6Vitamin B6 +528.8%
Contains more Vitamin KVitamin K +45.5%
Contains more CholineCholine +507.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.22mg
~equal in Vitamin B12 ~1.52µg

All nutrients comparison - raw data values

Nutrient Provolone Salami DV% diff.
Calcium 756mg 15mg 74%
Phosphorus 496mg 191mg 44%
Manganese 0.01mg 0.978mg 42%
Sodium 876mg 1740mg 38%
Vitamin B3 0.156mg 6.053mg 37%
Copper 0.026mg 0.357mg 37%
Saturated fat 17.078g 9.316g 35%
Selenium 14.5µg 31.3µg 31%
Vitamin B6 0.073mg 0.459mg 30%
Vitamin B1 0.019mg 0.367mg 29%
Vitamin A 236µg 0µg 26%
Vitamin B5 0.476mg 1.201mg 15%
Choline 15.4mg 93.5mg 14%
Iron 0.52mg 1.56mg 13%
Polyunsaturated fat 0.769g 2.529g 12%
Monounsaturated fat 7.393g 11.127g 9%
Protein 25.58g 21.85g 7%
Cholesterol 69mg 89mg 7%
Potassium 138mg 316mg 5%
Vitamin B2 0.321mg 0.357mg 3%
Zinc 3.23mg 2.93mg 3%
Vitamin D 0.5µg 1µg 3%
Vitamin D 20IU 41IU 3%
Vitamin B12 1.46µg 1.52µg 3%
Magnesium 28mg 19mg 2%
Folate 10µg 3µg 2%
Calories 351kcal 336kcal 1%
Fats 26.62g 25.9g 1%
Vitamin K 2.2µg 3.2µg 1%
Carbs 2.14g 2.4g 0%
Net carbs 2.14g 2.4g N/A
Sugar 0.56g 0.96g N/A
Vitamin E 0.23mg 0.22mg 0%
Trans fat 0.586g N/A
Tryptophan 0.345mg 0.114mg 0%
Threonine 0.982mg 0.521mg 0%
Isoleucine 1.091mg 0.675mg 0%
Leucine 2.297mg 0.929mg 0%
Lysine 2.646mg 1.107mg 0%
Methionine 0.686mg 0.301mg 0%
Phenylalanine 1.287mg 0.481mg 0%
Valine 1.64mg 0.668mg 0%
Histidine 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Salami
Salami
2
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 ProteinProtein +17.1%
Contains more CarbsCarbs +12.1%
Contains more WaterWater +10.4%
~equal in Fats ~25.9g
~equal in Other ~4.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Salami
Salami
3
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 -45.5%
Contains more Mono. FatMonounsaturated fat +50.5%
Contains more Poly. FatPolyunsaturated fat +228.9%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.