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Salami vs. Liverwurst — In-Depth Nutrition Comparison

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Significant differences between salami and liverwurst

  • Salami has more manganese, vitamin B6, and copper; however, liverwurst is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, and vitamin B5.
  • Liverwurst covers your daily vitamin B12 needs 497% more than salami.
  • Liverwurst has 6 times less manganese than salami. Salami has 0.978mg of manganese, while liverwurst has 0.155mg.
  • Liverwurst contains less sodium.

Specific food types used in this comparison are Salami, cooked, beef and pork and Liverwurst spread.

Infographic

Salami vs Liverwurst 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
5
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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +85.9%
Contains more CopperCopper +48.8%
Contains more ZincZinc +27.4%
Contains more ManganeseManganese +531%
Contains more CalciumCalcium +46.7%
Contains more IronIron +467.3%
Contains more PhosphorusPhosphorus +20.4%
Contains less SodiumSodium -59.8%
Contains more SeleniumSelenium +85.3%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +34.9%
Contains more Vitamin B3Vitamin B3 +40.8%
Contains more Vitamin B6Vitamin B6 +141.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B5Vitamin B5 +145.6%
Contains more Vitamin B12Vitamin B12 +785.5%
Contains more FolateFolate +900%

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +76.5%
Contains more OtherOther +69.5%
Contains more CarbsCarbs +145.4%
Contains more WaterWater +18.5%
~equal in Fats ~25.45g

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains more Mono. FatMonounsaturated fat +10.4%
~equal in Saturated fat ~9.925g
~equal in Polyunsaturated fat ~2.427g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Liverwurst DV% diff.
Vitamin B12 1.52µg 13.46µg 498%
Vitamin A 0µg 4091µg 455%
Iron 1.56mg 8.85mg 91%
Vitamin B2 0.357mg 1.03mg 52%
Selenium 31.3µg 58µg 49%
Sodium 1740mg 700mg 45%
Manganese 0.978mg 0.155mg 36%
Vitamin B5 1.201mg 2.95mg 35%
Vitamin B6 0.459mg 0.19mg 21%
Protein 21.85g 12.38g 19%
Choline 93.5mg 17%
Copper 0.357mg 0.24mg 13%
Vitamin B3 6.053mg 4.3mg 11%
Fiber 0g 2.5g 10%
Cholesterol 89mg 118mg 10%
Vitamin B1 0.367mg 0.272mg 8%
Folate 3µg 30µg 7%
Zinc 2.93mg 2.3mg 6%
Phosphorus 191mg 230mg 6%
Vitamin D 41IU 5%
Vitamin D 1µg 5%
Potassium 316mg 170mg 4%
Vitamin C 0mg 3.5mg 4%
Vitamin K 3.2µg 3%
Saturated fat 9.316g 9.925g 3%
Monounsaturated fat 11.127g 12.286g 3%
Calories 336kcal 305kcal 2%
Magnesium 19mg 12mg 2%
Vitamin E 0.22mg 1%
Calcium 15mg 22mg 1%
Carbs 2.4g 5.89g 1%
Fats 25.9g 25.45g 1%
Polyunsaturated fat 2.529g 2.427g 1%
Net carbs 2.4g 3.39g N/A
Sugar 0.96g 1.65g N/A
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.151mg 0%
Threonine 0.521mg 0.671mg 0%
Isoleucine 0.675mg 0.653mg 0%
Leucine 0.929mg 1.139mg 0%
Lysine 1.107mg 1.155mg 0%
Methionine 0.301mg 0.285mg 0%
Phenylalanine 0.481mg 0.617mg 0%
Valine 0.668mg 0.857mg 0%
Histidine 0.359mg 0.448mg 0%
Omega-3 - ALA 0.126g 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 Liverwurst
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
284%
Liverwurst
Minerals Daily Need Coverage Score
91%
Salami
103%
Liverwurst

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 0.69g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 0.609g)
Which food is cheaper?
Salami
Salami is cheaper (difference - $0.3)
Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 1040mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (28)
Which food is richer in minerals?
?
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.
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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.