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Salami vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between salami and cream cheese?

  • Salami is richer in vitamin B12, manganese, selenium, copper, vitamin B3, vitamin B6, and vitamin B1, while cream cheese is higher in vitamin A.
  • Salami's daily need coverage for sodium is 62% higher.
  • Cream cheese has 89 times less manganese than salami. Salami has 0.978mg of manganese, while cream cheese has 0.011mg.
  • Cream cheese is lower in sodium.
  • Salami has a higher glycemic index (28) than cream cheese (0).

We used Salami, cooked, beef and pork and Cheese, cream types in this comparison.

Infographic

Salami vs Cream 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
8
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +1318.2%
Contains more CopperCopper +1883.3%
Contains more ZincZinc +486%
Contains more PhosphorusPhosphorus +78.5%
Contains more ManganeseManganese +8790.9%
Contains more SeleniumSelenium +264%
Contains more CalciumCalcium +546.7%
Contains less SodiumSodium -82%

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
9
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1495.7%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin B3Vitamin B3 +6551.6%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +719.6%
Contains more Vitamin B12Vitamin B12 +590.9%
Contains more Vitamin KVitamin K +52.4%
Contains more CholineCholine +243.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290.9%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +255.3%
Contains more OtherOther +266.9%
Contains more FatsFats +33%
Contains more CarbsCarbs +130%
Contains more WaterWater +16.4%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -53.9%
Contains more Mono. FatMonounsaturated fat +24.9%
Contains more Poly. FatPolyunsaturated fat +70.5%

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
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Cream cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Salami Cream cheese DV% diff.
Sodium 1740mg 314mg 62%
Vitamin B12 1.52µg 0.22µg 54%
Saturated fat 9.316g 20.213g 50%
Manganese 0.978mg 0.011mg 42%
Selenium 31.3µg 8.6µg 41%
Copper 0.357mg 0.018mg 38%
Vitamin B3 6.053mg 0.091mg 37%
Vitamin A 0µg 308µg 34%
Protein 21.85g 6.15g 31%
Vitamin B6 0.459mg 0.056mg 31%
Vitamin B1 0.367mg 0.023mg 29%
Zinc 2.93mg 0.5mg 22%
Iron 1.56mg 0.11mg 18%
Vitamin B5 1.201mg 0.517mg 14%
Fats 25.9g 34.44g 13%
Choline 93.5mg 27.2mg 12%
Phosphorus 191mg 107mg 12%
Vitamin B2 0.357mg 0.23mg 10%
Calcium 15mg 97mg 8%
Polyunsaturated fat 2.529g 1.483g 7%
Monounsaturated fat 11.127g 8.907g 6%
Vitamin D 41IU 0IU 5%
Potassium 316mg 132mg 5%
Vitamin D 1µg 0µg 5%
Vitamin E 0.22mg 0.86mg 4%
Cholesterol 89mg 101mg 4%
Magnesium 19mg 9mg 2%
Folate 3µg 9µg 2%
Calories 336kcal 350kcal 1%
Vitamin K 3.2µg 2.1µg 1%
Carbs 2.4g 5.52g 1%
Net carbs 2.4g 5.52g N/A
Sugar 0.96g 3.76g N/A
Starch 0.35g 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.069mg 0%
Threonine 0.521mg 0.233mg 0%
Isoleucine 0.675mg 0.324mg 0%
Leucine 0.929mg 0.657mg 0%
Lysine 1.107mg 0.567mg 0%
Methionine 0.301mg 0.191mg 0%
Phenylalanine 0.481mg 0.291mg 0%
Valine 0.668mg 0.395mg 0%
Histidine 0.359mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.126g 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.084g 0.007g N/A
Omega-6 - Linoleic acid 2.104g 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Cream 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
21%
Cream cheese
Minerals Daily Need Coverage Score
91%
Salami
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 10.897g)
Which food is cheaper?
Salami
Salami is cheaper (difference - $0.3)
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?
Cream cheese
Cream cheese contains less Sodium (difference - 1426mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 28)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.