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  6. Salami vs. Cheese sandwich

Salami vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between salami and cheese sandwich

  • Salami has more vitamin B12, copper, zinc, and vitamin B3; however, cheese sandwich has more phosphorus, calcium, and folate.
  • Salami's daily need coverage for vitamin B12 is 58% more.
  • Salami has 13 times more cholesterol than cheese sandwich. Salami has 89mg of cholesterol, while cheese sandwich has 7mg.
  • Cheese sandwich has a higher glycemic index than salami.

The food varieties used in the comparison are Salami, cooked, beef, and pork and Crackers, wheat, sandwich, with cheese filling.

Infographic

Salami vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more CopperCopper +123.1%
Contains more ZincZinc +236.8%
Contains more SeleniumSelenium +28.8%
Contains more MagnesiumMagnesium +184.2%
Contains more CalciumCalcium +1260%
Contains more IronIron +67.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -51.8%
Contains more ManganeseManganese +10.7%
~equal in Potassium ~306mg

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
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +90%
Contains more Vitamin B5Vitamin B5 +93.1%
Contains more Vitamin B6Vitamin B6 +75.9%
Contains more Vitamin B12Vitamin B12 +1166.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more FolateFolate +2033.3%
~equal in Vitamin B1 ~0.358mg

All nutrients comparison - raw data values

Nutrient Salami Cheese sandwich DV% diff.
Vitamin B12 1.52µg 0.12µg 58%
Polyunsaturated fat 2.529g 9.166g 44%
Sodium 1740mg 839mg 39%
Cholesterol 89mg 7mg 27%
Phosphorus 191mg 382mg 27%
Protein 21.85g 9.8g 24%
Saturated fat 9.316g 4.129g 24%
Copper 0.357mg 0.16mg 22%
Carbs 2.4g 58.2g 19%
Calcium 15mg 204mg 19%
Zinc 2.93mg 0.87mg 19%
Vitamin B3 6.053mg 3.185mg 18%
Choline 93.5mg 17%
Folate 3µg 64µg 15%
Vitamin B6 0.459mg 0.261mg 15%
Selenium 31.3µg 24.3µg 13%
Iron 1.56mg 2.62mg 13%
Fiber 0g 3.1g 12%
Vitamin B5 1.201mg 0.622mg 12%
Magnesium 19mg 54mg 8%
Calories 336kcal 497kcal 8%
Vitamin B2 0.357mg 0.427mg 5%
Manganese 0.978mg 1.083mg 5%
Vitamin D 41IU 5%
Vitamin D 1µg 5%
Vitamin K 3.2µg 3%
Vitamin A 0µg 21µg 2%
Monounsaturated fat 11.127g 10.351g 2%
Vitamin C 0mg 1.5mg 2%
Vitamin B1 0.367mg 0.358mg 1%
Fats 25.9g 25g 1%
Vitamin E 0.22mg 1%
Net carbs 2.4g 55.1g N/A
Potassium 316mg 306mg 0%
Sugar 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.13mg 0%
Threonine 0.521mg 0.298mg 0%
Isoleucine 0.675mg 0.383mg 0%
Leucine 0.929mg 0.698mg 0%
Lysine 1.107mg 0.344mg 0%
Methionine 0.301mg 0.167mg 0%
Phenylalanine 0.481mg 0.472mg 0%
Valine 0.668mg 0.438mg 0%
Histidine 0.359mg 0.219mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +123%
Contains more WaterWater +1312.2%
Contains more OtherOther +22.6%
Contains more CarbsCarbs +2325%
~equal in Fats ~25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -55.7%
Contains more Poly. FatPolyunsaturated fat +262.4%
~equal in Monounsaturated fat ~10.351g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.