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  6. Salami vs. Wheat Bread

Salami vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between salami and wheat Bread

  • Salami is richer in vitamin B12, vitamin B6, and copper, yet wheat Bread is richer in iron, folate, fiber, and manganese.
  • Daily need coverage for vitamin B12 for salami is 63% higher.
  • Salami has a lower glycemic index than wheat Bread.

Food types used in this article are Salami, cooked, beef, and pork and Bread, wheat, toasted.

Infographic

Salami vs Wheat Bread 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
Salami
3
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +41.7%
Contains more CopperCopper +80.3%
Contains more ZincZinc +99.3%
Contains more MagnesiumMagnesium +210.5%
Contains more CalciumCalcium +1000%
Contains more IronIron +162.2%
Contains less SodiumSodium -65.5%
Contains more ManganeseManganese +40.8%
~equal in Phosphorus ~188mg
~equal in Selenium ~33.4µg

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
Salami
5
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +323.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin KVitamin K +78.1%
Contains more FolateFolate +2766.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin B2 ~0.382mg
~equal in Vitamin B3 ~6.25mg

All nutrients comparison - raw data values

Nutrient Salami Wheat Bread DV% diff.
Vitamin B12 1.52µg 0µg 63%
Sodium 1740mg 601mg 50%
Saturated fat 9.316g 0.989g 38%
Fats 25.9g 4.27g 33%
Iron 1.56mg 4.09mg 32%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 1.019g 25%
Vitamin B6 0.459mg 0.153mg 24%
Folate 3µg 86µg 21%
Fiber 0g 4.7g 19%
Copper 0.357mg 0.198mg 18%
Carbs 2.4g 55.77g 18%
Protein 21.85g 12.96g 18%
Manganese 0.978mg 1.377mg 17%
Vitamin B5 1.201mg 0.456mg 15%
Calcium 15mg 165mg 15%
Zinc 2.93mg 1.47mg 13%
Choline 93.5mg 22.1mg 13%
Magnesium 19mg 59mg 10%
Vitamin B1 0.367mg 0.439mg 6%
Polyunsaturated fat 2.529g 1.72g 5%
Vitamin D 41IU 0IU 5%
Vitamin D 1µg 0µg 5%
Selenium 31.3µg 33.4µg 4%
Potassium 316mg 223mg 3%
Vitamin K 3.2µg 5.7µg 2%
Vitamin B2 0.357mg 0.382mg 2%
Calories 336kcal 313kcal 1%
Vitamin B3 6.053mg 6.25mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 2.4g 51.07g N/A
Sugar 0.96g 6.42g N/A
Phosphorus 191mg 188mg 0%
Vitamin E 0.22mg 0.24mg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.092mg 0%
Threonine 0.521mg 0.299mg 0%
Isoleucine 0.675mg 0.258mg 0%
Leucine 0.929mg 0.461mg 0%
Lysine 1.107mg 0.215mg 0%
Methionine 0.301mg 0.105mg 0%
Phenylalanine 0.481mg 0.315mg 0%
Valine 0.668mg 0.31mg 0%
Histidine 0.359mg 0.15mg 0%
Omega-3 - ALA 0.126g 0.161g N/A
Omega-6 - Eicosadienoic acid 0.084g 0g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +68.6%
Contains more FatsFats +506.6%
Contains more WaterWater +86.5%
Contains more OtherOther +68.2%
Contains more CarbsCarbs +2223.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +992%
Contains more Poly. FatPolyunsaturated fat +47%
Contains less Sat. FatSaturated fat -89.4%

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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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.