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Salami vs. Caesar salad — In-Depth Nutrition Comparison

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What are the main differences between salami and caesar salad?

  • Salami is richer in vitamin B12, manganese, copper, vitamin B3, vitamin B5, and zinc, while caesar salad is higher in calcium.
  • Salami's daily need coverage for sodium is 56% higher.
  • Caesar salad has 4 times less vitamin B12 than salami. Salami has 1.52µg of vitamin B12, while caesar salad has 0.4µg.
  • Caesar salad is lower in sodium.
  • Caesar salad has a higher glycemic index (50) than salami (28).

We used Salami, cooked, beef and pork and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Salami vs Caesar salad 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
4
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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +85.9%
Contains more CopperCopper +183.3%
Contains more ZincZinc +82%
Contains more ManganeseManganese +204.7%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +1453.3%
Contains more IronIron +50%
Contains more PhosphorusPhosphorus +20.9%
Contains less SodiumSodium -73.9%
~equal in Selenium ~31.4µg

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
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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +20.2%
Contains more Vitamin B3Vitamin B3 +87%
Contains more Vitamin B5Vitamin B5 +168.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +280%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin KVitamin K +84.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.377mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +63.2%
Contains more FatsFats +171.5%
Contains more OtherOther +113.8%
Contains more CarbsCarbs +1212.5%
~equal in Water ~43.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains more Mono. FatMonounsaturated fat +367.5%
Contains more Poly. FatPolyunsaturated fat +73.1%
Contains less Sat. FatSaturated fat -54.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
1
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
86% 3% 4% 6%
Starch: 25.29 g
Sucrose: 0 g
Glucose: 0.98 g
Fructose: 1.13 g
Lactose: 0.07 g
Maltose: 1.67 g
Galactose: 0.16 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +88.5%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Caesar salad DV% diff.
Sodium 1740mg 454mg 56%
Vitamin B12 1.52µg 0.4µg 47%
Vitamin B6 0.459mg 35%
Manganese 0.978mg 0.321mg 29%
Copper 0.357mg 0.126mg 26%
Fats 25.9g 9.54g 25%
Saturated fat 9.316g 4.206g 23%
Cholesterol 89mg 24mg 22%
Monounsaturated fat 11.127g 2.38g 22%
Calcium 15mg 233mg 22%
Vitamin B3 6.053mg 3.237mg 18%
Protein 21.85g 13.39g 17%
Choline 93.5mg 17%
Vitamin B5 1.201mg 0.447mg 15%
Zinc 2.93mg 1.61mg 12%
Iron 1.56mg 2.34mg 10%
Starch 25.29g 10%
Carbs 2.4g 31.5g 10%
Vitamin A 0µg 78µg 9%
Fiber 0g 1.7g 7%
Polyunsaturated fat 2.529g 1.461g 7%
Phosphorus 191mg 231mg 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin B2 0.357mg 0.297mg 5%
Calories 336kcal 265kcal 4%
Potassium 316mg 170mg 4%
Vitamin E 0.22mg 0.61mg 3%
Vitamin K 3.2µg 5.9µg 2%
Magnesium 19mg 28mg 2%
Vitamin B1 0.367mg 0.377mg 1%
Fructose 0g 1.13g 1%
Folate 3µg 1%
Net carbs 2.4g 29.8g N/A
Sugar 0.96g 4.02g N/A
Selenium 31.3µg 31.4µg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.15mg 0%
Threonine 0.521mg 0.393mg 0%
Isoleucine 0.675mg 0.547mg 0%
Leucine 0.929mg 1.137mg 0%
Lysine 1.107mg 0.523mg 0%
Methionine 0.301mg 0.3mg 0%
Phenylalanine 0.481mg 0.717mg 0%
Valine 0.668mg 0.7mg 0%
Histidine 0.359mg 0.36mg 0%
Omega-3 - ALA 0.126g 0.155g N/A
Omega-6 - Eicosadienoic acid 0.084g 0g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Caesar salad
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
27%
Caesar salad
Minerals Daily Need Coverage Score
91%
Salami
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 3.06g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 65mg)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 1286mg)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 5.11g)
Which food is cheaper?
Caesar salad
Caesar salad 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.

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.