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Salami vs. Club sandwich — In-Depth Nutrition Comparison

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Significant differences between salami and club sandwich

  • The amount of vitamin B12, copper, vitamin B1, zinc, vitamin B2, vitamin B6, and selenium in salami is higher than in club sandwich.
  • Salami covers your daily sodium needs 48% more than club sandwich.
  • Club sandwich has 4 times less copper than salami. Salami has 0.357mg of copper, while club sandwich has 0.089mg.
  • Club sandwich contains less saturated fat.

Specific food types used in this comparison are Salami, cooked, beef and pork and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Salami vs Club sandwich infographic
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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.
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +39.8%
Contains more IronIron +13.9%
Contains more CopperCopper +301.1%
Contains more ZincZinc +118.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +26.2%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +533.3%
Contains more PhosphorusPhosphorus +12.6%
Contains less SodiumSodium -63.8%

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
7
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +113.4%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin B5Vitamin B5 +45.4%
Contains more Vitamin B6Vitamin B6 +55.1%
Contains more Vitamin B12Vitamin B12 +223.4%
Contains more CholineCholine +95.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin KVitamin K +171.9%
Contains more FolateFolate +933.3%
~equal in Vitamin B3 ~5.575mg

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +27.1%
Contains more FatsFats +221.7%
Contains more OtherOther +96.6%
Contains more CarbsCarbs +727.9%
Contains more WaterWater +16.2%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +277.3%
Contains more Poly. FatPolyunsaturated fat +34.5%
Contains less Sat. FatSaturated fat -66.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Club sandwich DV% diff.
Sodium 1740mg 630mg 48%
Vitamin B12 1.52µg 0.47µg 44%
Manganese 0.978mg 43%
Copper 0.357mg 0.089mg 30%
Saturated fat 9.316g 3.109g 28%
Fats 25.9g 8.05g 27%
Monounsaturated fat 11.127g 2.949g 20%
Vitamin B1 0.367mg 0.172mg 16%
Cholesterol 89mg 46mg 14%
Zinc 2.93mg 1.34mg 14%
Vitamin B2 0.357mg 0.186mg 13%
Vitamin B6 0.459mg 0.296mg 13%
Selenium 31.3µg 24.8µg 12%
Protein 21.85g 17.19g 9%
Vitamin B5 1.201mg 0.826mg 8%
Calcium 15mg 95mg 8%
Choline 93.5mg 47.8mg 8%
Folate 3µg 31µg 7%
Calories 336kcal 220kcal 6%
Carbs 2.4g 19.87g 6%
Vitamin D 1µg 0.1µg 5%
Vitamin K 3.2µg 8.7µg 5%
Vitamin D 41IU 5IU 5%
Vitamin C 0mg 4.4mg 5%
Fiber 0g 1.2g 5%
Vitamin A 0µg 35µg 4%
Polyunsaturated fat 2.529g 1.88g 4%
Vitamin B3 6.053mg 5.575mg 3%
Vitamin E 0.22mg 0.61mg 3%
Phosphorus 191mg 215mg 3%
Potassium 316mg 226mg 3%
Magnesium 19mg 32mg 3%
Iron 1.56mg 1.37mg 2%
Net carbs 2.4g 18.67g N/A
Sugar 0.96g 4.68g N/A
Trans fat 0.586g 0.071g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
91%
Salami
50%
Club sandwich

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 3.72g)
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 1110mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 6.207g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 28)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.7)
Which food is richer in vitamins?
?
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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.