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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 of 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.

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

Salami vs Ham 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salami
6
:
2
Ham
Contains more Calcium +87.5%
Contains more Magnesium +35.7%
Contains more Potassium +10.1%
Contains more Copper +351.9%
Contains less Sodium -30.9%
Equal in Iron - 1.48
Equal in Phosphorus - 196
Equal in Potassium - 287
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 14% 82% 28% 227% 80% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +87.5%
Contains more Magnesium +35.7%
Contains more Potassium +10.1%
Contains more Copper +351.9%
Contains less Sodium -30.9%
Equal in Iron - 1.48
Equal in Phosphorus - 196
Equal in Potassium - 287
Equal in Zinc - 2.88

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salami
7
:
2
Ham
Contains more Vitamin D +25%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B12 +133.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +105.4%
Equal in Folate - 3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin D +25%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B12 +133.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +105.4%
Equal in Folate - 3

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salami Ham
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Salami Ham Opinion
Net carbs 2.4g 1.5g Salami
Protein 21.85g 20.93g Salami
Fats 25.9g 5.53g Salami
Carbs 2.4g 1.5g Salami
Calories 336kcal 145kcal Salami
Starch g g
Fructose 0g g Salami
Sugar 0.96g 0g Ham
Fiber 0g 0g
Calcium 15mg 8mg Salami
Iron 1.56mg 1.48mg Salami
Magnesium 19mg 14mg Salami
Phosphorus 191mg 196mg Ham
Potassium 316mg 287mg Salami
Sodium 1740mg 1203mg Ham
Zinc 2.93mg 2.88mg Salami
Copper 0.357mg 0.079mg Salami
Vitamin A 0IU 0IU
Vitamin E 0.22mg 0.25mg Ham
Vitamin D 41IU 32IU Salami
Vitamin D 1µg 0.8µg Salami
Vitamin C 0mg 0mg
Vitamin B1 0.367mg 0.754mg Ham
Vitamin B2 0.357mg 0.202mg Salami
Vitamin B3 6.053mg 4.023mg Salami
Vitamin B5 1.201mg 0.403mg Salami
Vitamin B6 0.459mg 0.4mg Salami
Folate 3µg 3µg
Vitamin B12 1.52µg 0.65µg Salami
Vitamin K 3.2µg 0µg Salami
Tryptophan 0.114mg 0.251mg Ham
Threonine 0.521mg 0.931mg Ham
Isoleucine 0.675mg 0.918mg Ham
Leucine 0.929mg 1.661mg Ham
Lysine 1.107mg 1.775mg Ham
Methionine 0.301mg 0.553mg Ham
Phenylalanine 0.481mg 0.904mg Ham
Valine 0.668mg 0.908mg Ham
Histidine 0.359mg 0.75mg Ham
Cholesterol 89mg 53mg Ham
Trans Fat 0.586g g Ham
Saturated Fat 9.316g 1.81g Ham
Monounsaturated Fat 11.127g 2.62g Salami
Polyunsaturated fat 2.529g 0.54g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
58
Salami
45
Ham
Mineral Summary Score
77
Salami
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
131%
Salami
126%
Ham
Carbohydrates
2%
Salami
2%
Ham
Fats
120%
Salami
26%
Ham

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 Sugar?
Ham
Ham is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 537mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.506g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.2)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.