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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 336kcal | 145kcal |
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| Protein | 21.85g | 20.93g |
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| Fats | 25.9g | 5.53g |
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| Net carbs | 2.4g | 1.5g |
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| Carbs | 2.4g | 1.5g |
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| Cholesterol | 89mg | 53mg |
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| Vitamin D | 41IU | 32IU |
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| Magnesium | 19mg | 14mg |
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| Calcium | 15mg | 8mg |
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| Potassium | 316mg | 287mg |
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| Iron | 1.56mg | 1.48mg |
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| Sugar | 0.96g | 0g |
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| Copper | 0.357mg | 0.079mg |
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| Zinc | 2.93mg | 2.88mg |
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| Phosphorus | 191mg | 196mg |
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| Sodium | 1740mg | 1203mg |
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| Vitamin E | 0.22mg | 0.25mg |
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| Vitamin D | 1µg | 0.8µg |
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| Manganese | 0.978mg | 0.054mg |
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| Selenium | 31.3µg | 19.5µg |
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| Vitamin B1 | 0.367mg | 0.754mg |
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| Vitamin B2 | 0.357mg | 0.202mg |
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| Vitamin B3 | 6.053mg | 4.023mg |
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| Vitamin B5 | 1.201mg | 0.403mg |
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| Vitamin B6 | 0.459mg | 0.4mg |
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| Vitamin B12 | 1.52µg | 0.65µg |
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| Vitamin K | 3.2µg | 0µg |
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| Folate | 3µg | 3µg | |
| Trans Fat | 0.586g |
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| Choline | 93.5mg | 85.1mg |
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| Saturated Fat | 9.316g | 1.81g |
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| Monounsaturated Fat | 11.127g | 2.62g |
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| Polyunsaturated fat | 2.529g | 0.54g |
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| Tryptophan | 0.114mg | 0.251mg |
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| Threonine | 0.521mg | 0.931mg |
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| Isoleucine | 0.675mg | 0.918mg |
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| Leucine | 0.929mg | 1.661mg |
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| Lysine | 1.107mg | 1.775mg |
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| Methionine | 0.301mg | 0.553mg |
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| Phenylalanine | 0.481mg | 0.904mg |
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| Valine | 0.668mg | 0.908mg |
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| Histidine | 0.359mg | 0.75mg |
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| Omega-3 - ALA | 0.126g |
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| Omega-6 - Eicosadienoic acid | 0.084g |
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| Omega-6 - Linoleic acid | 2.104g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
91%
55%
Comparison summary
Which food is richer in minerals?
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ham contains less Sodium (difference - 537mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 7.506g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham is cheaper (difference - $2.2)