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Salami vs. American cheese — In-Depth Nutrition Comparison

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Important differences between salami and American cheese

  • Salami has more manganese, vitamin B3, copper, vitamin B6, vitamin B1, and selenium; however, American cheese has more calcium, phosphorus, and vitamin A.
  • American cheese's daily need coverage for calcium is 103% more.
  • Salami has 80 times more vitamin B3 than American cheese. Salami has 6.053mg of vitamin B3, while American cheese has 0.076mg.
  • Salami is lower in saturated fat.

The food varieties used in the comparison are Salami, cooked, beef and pork and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Salami vs American cheese 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.
Salami
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +147.6%
Contains more CopperCopper +676.1%
Contains more ZincZinc +17.7%
Contains more ManganeseManganese +2285.4%
Contains more SeleniumSelenium +55%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +6866.7%
Contains more PhosphorusPhosphorus +235.6%
~equal in Sodium ~1671mg

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.
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +2346.7%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B3Vitamin B3 +7864.5%
Contains more Vitamin B5Vitamin B5 +198%
Contains more Vitamin B6Vitamin B6 +750%
Contains more Vitamin KVitamin K +23.1%
Contains more CholineCholine +158.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +263.6%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +20.5%
Contains more WaterWater +14.1%
Contains more FatsFats +22.7%
Contains more CarbsCarbs +54.2%
Contains more OtherOther +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +96.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami American cheese DV% diff.
Calcium 15mg 1045mg 103%
Phosphorus 191mg 641mg 64%
Manganese 0.978mg 0.041mg 41%
Saturated fat 9.316g 18.057g 40%
Vitamin B3 6.053mg 0.076mg 37%
Copper 0.357mg 0.046mg 35%
Vitamin B6 0.459mg 0.054mg 31%
Vitamin B1 0.367mg 0.015mg 29%
Vitamin A 0µg 250µg 28%
Selenium 31.3µg 20.2µg 20%
Vitamin B5 1.201mg 0.403mg 16%
Iron 1.56mg 0.63mg 12%
Choline 93.5mg 36.2mg 10%
Fats 25.9g 31.79g 9%
Vitamin B2 0.357mg 0.234mg 9%
Polyunsaturated fat 2.529g 1.286g 8%
Protein 21.85g 18.13g 7%
Monounsaturated fat 11.127g 8.236g 7%
Potassium 316mg 132mg 5%
Zinc 2.93mg 2.49mg 4%
Vitamin E 0.22mg 0.8mg 4%
Cholesterol 89mg 100mg 4%
Sodium 1740mg 1671mg 3%
Vitamin D 1µg 0.6µg 2%
Magnesium 19mg 26mg 2%
Vitamin D 41IU 23IU 2%
Calories 336kcal 371kcal 2%
Vitamin B12 1.52µg 1.5µg 1%
Folate 3µg 8µg 1%
Vitamin K 3.2µg 2.6µg 1%
Carbs 2.4g 3.7g 0%
Net carbs 2.4g 3.7g N/A
Sugar 0.96g 2.26g N/A
Trans fat 0.586g 1.144g N/A
Tryptophan 0.114mg 0.232mg 0%
Threonine 0.521mg 0.772mg 0%
Isoleucine 0.675mg 0.938mg 0%
Leucine 0.929mg 1.716mg 0%
Lysine 1.107mg 1.516mg 0%
Methionine 0.301mg 0.475mg 0%
Phenylalanine 0.481mg 0.939mg 0%
Valine 0.668mg 1.187mg 0%
Histidine 0.359mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.126g 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.084g 0.009g N/A
Omega-6 - Linoleic acid 2.104g 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami American cheese
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
57%
Salami
33%
American cheese
Minerals Daily Need Coverage Score
91%
Salami
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 8.741g)
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 contains less Sodium?
American cheese
American cheese contains less Sodium (difference - 69mg)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 1)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $0.3)

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.