Salami vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between salami and ham
- Salami has more manganese, vitamin B12, copper, selenium, vitamin B5, and vitamin B3; however, ham is higher in vitamin B1.
- Salami covers your daily need for manganese, 40% more than ham.
- Salami has 5 times more saturated fat than ham. While salami has 9.316g of saturated fat, ham has only 1.81g.
- The glycemic index of salami is higher.
These are the specific foods used in this comparison Salami, cooked, beef, and pork and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +87.5% |
| Contains more CopperCopper | +351.9% |
| Contains more ManganeseManganese | +1711.1% |
| Contains more SeleniumSelenium | +60.5% |
| Contains less SodiumSodium | -30.9% |
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.
| Contains more Vitamin DVitamin D | +25% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin B5Vitamin B5 | +198% |
| Contains more Vitamin B6Vitamin B6 | +14.8% |
| Contains more Vitamin B12Vitamin B12 | +133.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin B1Vitamin B1 | +105.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.978mg | 0.054mg | 40% |
| Vitamin B12 | 1.52µg | 0.65µg | 36% |
| Saturated fat | 9.316g | 1.81g | 34% |
| Vitamin B1 | 0.367mg | 0.754mg | 32% |
| Fats | 25.9g | 5.53g | 31% |
| Copper | 0.357mg | 0.079mg | 31% |
| Sodium | 1740mg | 1203mg | 23% |
| Monounsaturated fat | 11.127g | 2.62g | 21% |
| Selenium | 31.3µg | 19.5µg | 21% |
| Vitamin B5 | 1.201mg | 0.403mg | 16% |
| Vitamin B3 | 6.053mg | 4.023mg | 13% |
| Polyunsaturated fat | 2.529g | 0.54g | 13% |
| Cholesterol | 89mg | 53mg | 12% |
| Vitamin B2 | 0.357mg | 0.202mg | 12% |
| Calories | 336kcal | 145kcal | 10% |
| Vitamin B6 | 0.459mg | 0.4mg | 5% |
| Vitamin K | 3.2µg | 0µg | 3% |
| Protein | 21.85g | 20.93g | 2% |
| Choline | 93.5mg | 85.1mg | 2% |
| Phosphorus | 191mg | 196mg | 1% |
| Magnesium | 19mg | 14mg | 1% |
| Calcium | 15mg | 8mg | 1% |
| Vitamin D | 41IU | 32IU | 1% |
| Potassium | 316mg | 287mg | 1% |
| Iron | 1.56mg | 1.48mg | 1% |
| Vitamin D | 1µg | 0.8µg | 1% |
| Carbs | 2.4g | 1.5g | 0% |
| Net carbs | 2.4g | 1.5g | N/A |
| Sugar | 0.96g | 0g | N/A |
| Zinc | 2.93mg | 2.88mg | 0% |
| Vitamin E | 0.22mg | 0.25mg | 0% |
| Folate | 3µg | 3µg | 0% |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.114mg | 0.251mg | 0% |
| Threonine | 0.521mg | 0.931mg | 0% |
| Isoleucine | 0.675mg | 0.918mg | 0% |
| Leucine | 0.929mg | 1.661mg | 0% |
| Lysine | 1.107mg | 1.775mg | 0% |
| Methionine | 0.301mg | 0.553mg | 0% |
| Phenylalanine | 0.481mg | 0.904mg | 0% |
| Valine | 0.668mg | 0.908mg | 0% |
| Histidine | 0.359mg | 0.75mg | 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
| Contains more FatsFats | +368.4% |
| Contains more CarbsCarbs | +60% |
| Contains more WaterWater | +49.7% |
~equal in
Protein
~20.93g
~equal in
Other
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +324.7% |
| Contains more Poly. FatPolyunsaturated fat | +368.3% |
| Contains less Sat. FatSaturated fat | -80.6% |
