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  6. Salami vs. Fillet

Salami vs. Fillet — In-Depth Nutrition Comparison

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Summary of differences between salami and fillet

  • Salami has more selenium; however, fillet is higher in vitamin B12, vitamin B6, copper, vitamin B1, vitamin B2, vitamin B3, and phosphorus.
  • Fillet covers your daily need for vitamin B12, 112% more than salami.
  • Salami has 31 times more selenium than fillet. While salami has 31.3µg of selenium, fillet has only 1µg.
  • Fillet has less sodium.
  • The glycemic index of salami is higher.

These are the specific foods used in this comparison Salami, cooked, beef, and pork and Vegetarian fillets.

Infographic

Salami vs Fillet 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%
Fillet
Fillet
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains more ZincZinc +109.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3030%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +89.9%
Contains more IronIron +28.2%
Contains more CopperCopper +159.1%
Contains more PhosphorusPhosphorus +135.6%
Contains less SodiumSodium -71.8%

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
Salami
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 15% 0% 4.4% 92% 82% 113% 72% 106% 190% 8% 2.3%
Fillet
Fillet
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1468.2%
Contains more Vitamin B1Vitamin B1 +199.7%
Contains more Vitamin B2Vitamin B2 +152.1%
Contains more Vitamin B3Vitamin B3 +98.2%
Contains more Vitamin B6Vitamin B6 +226.8%
Contains more Vitamin B12Vitamin B12 +176.3%
Contains more FolateFolate +3300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Salami Fillet DV% diff.
Vitamin B12 1.52µg 4.2µg 112%
Vitamin B6 0.459mg 1.5mg 80%
Copper 0.357mg 0.925mg 63%
Vitamin B1 0.367mg 1.1mg 61%
Selenium 31.3µg 1µg 55%
Sodium 1740mg 490mg 54%
Polyunsaturated fat 2.529g 9.332g 45%
Manganese 0.978mg 43%
Vitamin B2 0.357mg 0.9mg 42%
Phosphorus 191mg 450mg 37%
Vitamin B3 6.053mg 12mg 37%
Cholesterol 89mg 0mg 30%
Saturated fat 9.316g 2.849g 29%
Folate 3µg 102µg 25%
Fiber 0g 6.1g 24%
Vitamin B5 1.201mg 24%
Vitamin E 0.22mg 3.45mg 22%
Monounsaturated fat 11.127g 4.376g 17%
Zinc 2.93mg 1.4mg 14%
Fats 25.9g 18g 12%
Calcium 15mg 95mg 8%
Potassium 316mg 600mg 8%
Iron 1.56mg 2mg 6%
Vitamin D* 41 IU 0 IU 5%
Vitamin D 1µg 0µg 5%
Vitamin K 3.2µg 0µg 3%
Calories 336kcal 290kcal 2%
Protein 21.85g 23g 2%
Carbs 2.4g 9g 2%
Choline 93.5mg 82mg 2%
Magnesium 19mg 23mg 1%
Protein per 100 calories 6.5g 7.9g N/A
Calories per 10 g protein 154kcal 126kcal N/A
Weight per 100 calories 30g 34g N/A
Unsaturated / Saturated Fat ratio 1.5 4.8 N/A
Net carbs 2.4g 2.9g N/A
Sugar 0.96g 0.8g N/A
Trans fat 0.586g 0g 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 - 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
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
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more FatsFats +43.9%
Contains more CarbsCarbs +275%
~equal in Protein ~23g
~equal in Water ~45g
~equal in Other ~5g

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
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains more Mono. FatMonounsaturated fat +154.3%
Contains less Sat. FatSaturated fat -69.4%
Contains more Poly. FatPolyunsaturated fat +269%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.