Salami vs. Cheese — In-Depth Nutrition Comparison
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How are salami and cheese different?
- Salami has more manganese, vitamin B3, copper, vitamin B6, and vitamin B1; however, cheese is richer in calcium, phosphorus, and vitamin A.
- Cheese covers your daily need for calcium, 70% more than salami.
- Salami has 103 times more vitamin B3 than cheese. Salami has 6.053mg of vitamin B3, while cheese has 0.059mg.
- Cheese contains less sodium.
- Salami has a higher glycemic index. The glycemic index of salami is 28, while the glycemic index of cheese is 0.
Salami, cooked, beef and pork and Cheese, cheddar types were used in this article.
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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.
| Contains more PotassiumPotassium | +315.8% |
| Contains more IronIron | +1014.3% |
| Contains more CopperCopper | +1090% |
| Contains more ManganeseManganese | +3522.2% |
| Contains more MagnesiumMagnesium | +42.1% |
| Contains more CalciumCalcium | +4633.3% |
| Contains more ZincZinc | +24.2% |
| Contains more PhosphorusPhosphorus | +138.2% |
| Contains less SodiumSodium | -62.5% |
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.
| Contains more Vitamin DVitamin D | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +1165.5% |
| Contains more Vitamin B3Vitamin B3 | +10159.3% |
| Contains more Vitamin B5Vitamin B5 | +192.9% |
| Contains more Vitamin B6Vitamin B6 | +595.5% |
| Contains more Vitamin B12Vitamin B12 | +38.2% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more CholineCholine | +466.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +222.7% |
| Contains more Vitamin B2Vitamin B2 | +19.9% |
| Contains more FolateFolate | +800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.1% |
| Contains more OtherOther | +25.6% |
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +28.8% |
~equal in
Protein
~22.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -50.6% |
| Contains more Mono. FatMonounsaturated fat | +20.3% |
| Contains more Poly. FatPolyunsaturated fat | +78% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +100% |
| 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.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 336kcal | 404kcal |
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| Protein | 21.85g | 22.87g |
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| Fats | 25.9g | 33.31g |
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| Net carbs | 2.4g | 3.09g |
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| Carbs | 2.4g | 3.09g |
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| Cholesterol | 89mg | 99mg |
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| Vitamin D | 41IU | 24IU |
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| Magnesium | 19mg | 27mg |
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| Calcium | 15mg | 710mg |
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| Potassium | 316mg | 76mg |
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| Iron | 1.56mg | 0.14mg |
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| Sugar | 0.96g | 0.48g |
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| Copper | 0.357mg | 0.03mg |
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| Zinc | 2.93mg | 3.64mg |
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| Phosphorus | 191mg | 455mg |
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| Sodium | 1740mg | 653mg |
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| Vitamin A | 0IU | 1242IU |
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| Vitamin A | 0µg | 330µg |
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| Vitamin E | 0.22mg | 0.71mg |
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| Vitamin D | 1µg | 0.6µg |
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| Manganese | 0.978mg | 0.027mg |
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| Selenium | 31.3µg | 28.5µg |
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| Vitamin B1 | 0.367mg | 0.029mg |
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| Vitamin B2 | 0.357mg | 0.428mg |
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| Vitamin B3 | 6.053mg | 0.059mg |
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| Vitamin B5 | 1.201mg | 0.41mg |
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| Vitamin B6 | 0.459mg | 0.066mg |
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| Vitamin B12 | 1.52µg | 1.1µg |
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| Vitamin K | 3.2µg | 2.4µg |
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| Folate | 3µg | 27µg |
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| Trans Fat | 0.586g | 0.917g |
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| Choline | 93.5mg | 16.5mg |
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| Saturated Fat | 9.316g | 18.867g |
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| Monounsaturated fat | 11.127g | 9.246g |
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| Polyunsaturated fat | 2.529g | 1.421g |
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| Tryptophan | 0.114mg | 0.547mg |
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| Threonine | 0.521mg | 1.044mg |
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| Isoleucine | 0.675mg | 1.206mg |
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| Leucine | 0.929mg | 1.939mg |
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| Lysine | 1.107mg | 1.025mg |
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| Methionine | 0.301mg | 0.547mg |
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| Phenylalanine | 0.481mg | 1.074mg |
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| Valine | 0.668mg | 1.404mg |
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| Histidine | 0.359mg | 0.547mg |
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| Omega-3 - EPA | 0g | 0.01g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - ALA | 0.126g |
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| Omega-3 - DPA | 0g | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.084g | 0.007g |
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| Omega-6 - Linoleic acid | 2.104g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
58%
33%
Minerals Daily Need Coverage Score
91%
79%
Comparison summary
Which food is lower in Cholesterol?
Salami is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Salami is lower in Saturated Fat (difference - 9.551g)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Cheese contains less Sodium (difference - 1087mg)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 28)
Which food is cheaper?
Cheese is cheaper (difference - $0.7)
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.