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  6. Salami vs. Marinara sauce

Salami vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between Salami and Marinara sauce

  • Salami is higher than Marinara sauce in Vitamin B12, Selenium, Manganese, Copper, Vitamin B1, Zinc, and Vitamin B2.
  • Salami covers your daily Sodium needs 74% more than Marinara sauce.
  • The amount of Sodium in Marinara sauce is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Salami vs Marinara sauce 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
7
:
3
Marinara sauce
Marinara sauce
Contains more Iron +100%
Contains more Phosphorus +461.8%
Contains more Zinc +1365%
Contains more Copper +340.7%
Contains more Manganese +613.9%
Contains more Selenium +2745.5%
Contains more Calcium +80%
Contains less Sodium -98.3%
Equal in Magnesium - 18
Equal in Potassium - 319
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Iron +100%
Contains more Phosphorus +461.8%
Contains more Zinc +1365%
Contains more Copper +340.7%
Contains more Manganese +613.9%
Contains more Selenium +2745.5%
Contains more Calcium +80%
Contains less Sodium -98.3%
Equal in Magnesium - 18
Equal in Potassium - 319

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
7
:
5
Marinara sauce
Marinara sauce
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1429.2%
Contains more Vitamin B2 +485.2%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B6 +165.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +990.9%
Contains more Vitamin C +∞%
Contains more Folate +333.3%
Contains more Vitamin K +334.4%
Salami
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%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1429.2%
Contains more Vitamin B2 +485.2%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B6 +165.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +990.9%
Contains more Vitamin C +∞%
Contains more Folate +333.3%
Contains more Vitamin K +334.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Marinara sauce
Marinara sauce
Contains more Protein +1449.6%
Contains more Fats +1650%
Contains more Other +180.7%
Contains more Carbs +235.8%
Contains more Water +93.4%
Salami
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
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +1449.6%
Contains more Fats +1650%
Contains more Other +180.7%
Contains more Carbs +235.8%
Contains more Water +93.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +2851.5%
Contains more Polyunsaturated fat +397.8%
Contains less Saturated Fat -98.2%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +2851.5%
Contains more Polyunsaturated fat +397.8%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Marinara sauce
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salami Marinara sauce Opinion
Net carbs 2.4g 6.26g Marinara sauce
Protein 21.85g 1.41g Salami
Fats 25.9g 1.48g Salami
Carbs 2.4g 8.06g Marinara sauce
Calories 336kcal 51kcal Salami
Sugar 0.96g 5.5g Salami
Fiber 0g 1.8g Marinara sauce
Calcium 15mg 27mg Marinara sauce
Iron 1.56mg 0.78mg Salami
Magnesium 19mg 18mg Salami
Phosphorus 191mg 34mg Salami
Potassium 316mg 319mg Marinara sauce
Sodium 1740mg 30mg Marinara sauce
Zinc 2.93mg 0.2mg Salami
Copper 0.357mg 0.081mg Salami
Manganese 0.978mg 0.137mg Salami
Selenium 31.3µg 1.1µg Salami
Vitamin A 0IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 0.22mg 2.4mg Marinara sauce
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.367mg 0.024mg Salami
Vitamin B2 0.357mg 0.061mg Salami
Vitamin B3 6.053mg 3.917mg Salami
Vitamin B5 1.201mg Salami
Vitamin B6 0.459mg 0.173mg Salami
Folate 3µg 13µg Marinara sauce
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 13.9µg Marinara sauce
Tryptophan 0.114mg Salami
Threonine 0.521mg Salami
Isoleucine 0.675mg Salami
Leucine 0.929mg Salami
Lysine 1.107mg Salami
Methionine 0.301mg Salami
Phenylalanine 0.481mg Salami
Valine 0.668mg Salami
Histidine 0.359mg Salami
Cholesterol 89mg 2mg Marinara sauce
Trans Fat 0.586g Marinara sauce
Saturated Fat 9.316g 0.17g Marinara sauce
Monounsaturated Fat 11.127g 0.377g Salami
Polyunsaturated fat 2.529g 0.508g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Salami
23%
Marinara sauce
Minerals Daily Need Coverage Score
91%
Salami
15%
Marinara sauce

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 4.54g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 1710mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 9.146g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 28)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.7)
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.