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Salami vs. Chicken breast — In-Depth Nutrition Comparison

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Important differences between salami and chicken breast

  • Salami has more vitamin B12, manganese, copper, vitamin B1, vitamin B2, and zinc; however, chicken breast has more vitamin B3 and vitamin B6.
  • Salami's daily need coverage for sodium is 72% more.
  • Salami has 47 times more manganese than chicken breast. Salami has 0.978mg of manganese, while chicken breast has 0.021mg.
  • Chicken breast is lower in sodium.
  • Salami has a higher glycemic index than chicken breast.

The food varieties used in the comparison are Salami, cooked, beef, and pork and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Salami vs Chicken breast 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
6
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 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +36.8%
Contains more CopperCopper +561.1%
Contains more ZincZinc +171.3%
Contains more ManganeseManganese +4557.1%
Contains more SeleniumSelenium +19.5%
Contains more MagnesiumMagnesium +63.2%
Contains more PhosphorusPhosphorus +28.8%
Contains less SodiumSodium -95.5%
~equal in Calcium ~16mg

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
6
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% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +364.6%
Contains more Vitamin B2Vitamin B2 +185.6%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B12Vitamin B12 +310.8%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B3Vitamin B3 +144.2%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Choline ~95.9mg

All nutrients comparison - raw data values

Nutrient Salami Chicken breast DV% diff.
Sodium 1740mg 79mg 72%
Vitamin B3 6.053mg 14.782mg 55%
Vitamin B12 1.52µg 0.37µg 48%
Manganese 0.978mg 0.021mg 42%
Saturated fat 9.316g 1.29g 36%
Copper 0.357mg 0.054mg 34%
Fats 25.9g 4.71g 33%
Monounsaturated fat 11.127g 1.72g 24%
Vitamin B1 0.367mg 0.079mg 24%
Protein 21.85g 33.44g 23%
Vitamin B2 0.357mg 0.125mg 18%
Zinc 2.93mg 1.08mg 17%
Vitamin B6 0.459mg 0.64mg 14%
Polyunsaturated fat 2.529g 1.07g 10%
Selenium 31.3µg 26.2µg 9%
Phosphorus 191mg 246mg 8%
Calories 336kcal 187kcal 7%
Vitamin D 41IU 5IU 5%
Vitamin D 1µg 0.1µg 5%
Iron 1.56mg 1.14mg 5%
Vitamin B5 1.201mg 1.04mg 3%
Magnesium 19mg 31mg 3%
Vitamin E 0.22mg 0.42mg 1%
Vitamin A 0µg 7µg 1%
Potassium 316mg 276mg 1%
Vitamin K 3.2µg 2.4µg 1%
Cholesterol 89mg 91mg 1%
Carbs 2.4g 0.51g 1%
Net carbs 2.4g 0.51g N/A
Calcium 15mg 16mg 0%
Sugar 0.96g 0g N/A
Folate 3µg 4µg 0%
Trans fat 0.586g N/A
Choline 93.5mg 95.9mg 0%
Tryptophan 0.114mg 0.39mg 0%
Threonine 0.521mg 1.412mg 0%
Isoleucine 0.675mg 1.765mg 0%
Leucine 0.929mg 2.509mg 0%
Lysine 1.107mg 2.836mg 0%
Methionine 0.301mg 0.925mg 0%
Phenylalanine 0.481mg 1.328mg 0%
Valine 0.668mg 1.659mg 0%
Histidine 0.359mg 1.037mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0g 0.02g 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
3
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
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more FatsFats +449.9%
Contains more CarbsCarbs +370.6%
Contains more OtherOther +312.4%
Contains more ProteinProtein +53%
Contains more WaterWater +33.2%

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
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Contains more Mono. FatMonounsaturated fat +546.9%
Contains more Poly. FatPolyunsaturated fat +136.4%
Contains less Sat. FatSaturated fat -86.2%

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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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.