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Salami vs. Chicken meat — In-Depth Nutrition Comparison

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How are Salami and Chicken meat different?

  • Salami has more Vitamin B12, Manganese, Copper, Vitamin B1, Vitamin B2, Selenium, and Zinc, however, Chicken meat is richer in Vitamin B3.
  • Salami covers your daily need of Sodium 72% more than Chicken meat.
  • Salami has 49 times more Manganese than Chicken meat. Salami has 0.978mg of Manganese, while Chicken meat has 0.02mg.
  • Chicken meat contains less Sodium.

Salami, cooked, beef and pork and Chicken, broilers or fryers, meat and skin, cooked, roasted types were used in this article.

Infographic

Salami vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +23.8%
Contains more CopperCopper +440.9%
Contains more ZincZinc +51%
Contains more ManganeseManganese +4790%
Contains more SeleniumSelenium +31%
Contains more MagnesiumMagnesium +21.1%
Contains less SodiumSodium -95.3%
~equal in Calcium ~15mg
~equal in Phosphorus ~182mg

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% 30% 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% 9.7% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +482.5%
Contains more Vitamin B2Vitamin B2 +112.5%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin B12Vitamin B12 +406.7%
Contains more Vitamin KVitamin K +33.3%
Contains more CholineCholine +41.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.7%
Contains more Vitamin B3Vitamin B3 +40.2%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +90.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1431.4%
Contains more ProteinProtein +24.9%
Contains more WaterWater +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 44% 25%
Saturated Fat: Sat. Fat 3.79 g
Monounsaturated Fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains more Mono. FatMonounsaturated Fat +108.4%
Contains less Sat. FatSaturated Fat -59.3%
Contains more Poly. FatPolyunsaturated fat +17.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Chicken meat Opinion
Calories 336kcal 239kcal Salami
Protein 21.85g 27.3g Chicken meat
Fats 25.9g 13.6g Salami
Net carbs 2.4g 0g Salami
Carbs 2.4g 0g Salami
Cholesterol 89mg 88mg Chicken meat
Vitamin D 41IU 2IU Salami
Magnesium 19mg 23mg Chicken meat
Calcium 15mg 15mg
Potassium 316mg 223mg Salami
Iron 1.56mg 1.26mg Salami
Sugar 0.96g 0g Chicken meat
Copper 0.357mg 0.066mg Salami
Zinc 2.93mg 1.94mg Salami
Phosphorus 191mg 182mg Salami
Sodium 1740mg 82mg Chicken meat
Vitamin A 0IU 161IU Chicken meat
Vitamin A 0µg 48µg Chicken meat
Vitamin E 0.22mg 0.27mg Chicken meat
Vitamin D 1µg 0µg Salami
Manganese 0.978mg 0.02mg Salami
Selenium 31.3µg 23.9µg Salami
Vitamin B1 0.367mg 0.063mg Salami
Vitamin B2 0.357mg 0.168mg Salami
Vitamin B3 6.053mg 8.487mg Chicken meat
Vitamin B5 1.201mg 1.03mg Salami
Vitamin B6 0.459mg 0.4mg Salami
Vitamin B12 1.52µg 0.3µg Salami
Vitamin K 3.2µg 2.4µg Salami
Folate 3µg 5µg Chicken meat
Trans Fat 0.586g Chicken meat
Choline 93.5mg 65.9mg Salami
Saturated Fat 9.316g 3.79g Chicken meat
Monounsaturated Fat 11.127g 5.34g Salami
Polyunsaturated fat 2.529g 2.97g Chicken meat
Tryptophan 0.114mg 0.305mg Chicken meat
Threonine 0.521mg 1.128mg Chicken meat
Isoleucine 0.675mg 1.362mg Chicken meat
Leucine 0.929mg 1.986mg Chicken meat
Lysine 1.107mg 2.223mg Chicken meat
Methionine 0.301mg 0.726mg Chicken meat
Phenylalanine 0.481mg 1.061mg Chicken meat
Valine 0.668mg 1.325mg Chicken meat
Histidine 0.359mg 0.802mg Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - ALA 0.126g Salami
Omega-3 - DPA 0g 0.02g Chicken meat
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Chicken meat
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
58%
Salami
36%
Chicken meat
Minerals Daily Need Coverage Score
91%
Salami
38%
Chicken meat

Comparison summary

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 is lower in Cholesterol?
Chicken meat
Chicken meat is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 1658mg)
Which food is lower in Saturated Fat?
Chicken meat
Chicken meat is lower in Saturated Fat (difference - 5.526g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 28)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1.7)

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.