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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
6
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more IronIron +100%
Contains more CopperCopper +340.7%
Contains more ZincZinc +1365%
Contains more PhosphorusPhosphorus +461.8%
Contains more ManganeseManganese +613.9%
Contains more SeleniumSelenium +2745.5%
Contains more CalciumCalcium +80%
Contains less SodiumSodium -98.3%
~equal in Magnesium ~18mg
~equal in Potassium ~319mg

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
8
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1429.2%
Contains more Vitamin B2Vitamin B2 +485.2%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +165.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +582.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +990.9%
Contains more Vitamin KVitamin K +334.4%
Contains more FolateFolate +333.3%

All nutrients comparison - raw data values

Nutrient Salami Marinara sauce DV% diff.
Sodium 1740mg 30mg 74%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 1.1µg 55%
Saturated fat 9.316g 0.17g 42%
Protein 21.85g 1.41g 41%
Fats 25.9g 1.48g 38%
Manganese 0.978mg 0.137mg 37%
Copper 0.357mg 0.081mg 31%
Cholesterol 89mg 2mg 29%
Vitamin B1 0.367mg 0.024mg 29%
Monounsaturated fat 11.127g 0.377g 27%
Zinc 2.93mg 0.2mg 25%
Vitamin B5 1.201mg 24%
Vitamin B2 0.357mg 0.061mg 23%
Vitamin B6 0.459mg 0.173mg 22%
Phosphorus 191mg 34mg 22%
Vitamin E 0.22mg 2.4mg 15%
Choline 93.5mg 13.7mg 15%
Calories 336kcal 51kcal 14%
Vitamin B3 6.053mg 3.917mg 13%
Polyunsaturated fat 2.529g 0.508g 13%
Iron 1.56mg 0.78mg 10%
Vitamin K 3.2µg 13.9µg 9%
Fiber 0g 1.8g 7%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin A 0µg 33µg 4%
Folate 3µg 13µg 3%
Carbs 2.4g 8.06g 2%
Vitamin C 0mg 2mg 2%
Calcium 15mg 27mg 1%
Net carbs 2.4g 6.26g N/A
Magnesium 19mg 18mg 0%
Potassium 316mg 319mg 0%
Sugar 0.96g 5.5g N/A
Trans fat 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 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
Salami
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1449.6%
Contains more FatsFats +1650%
Contains more OtherOther +180.7%
Contains more CarbsCarbs +235.8%
Contains more WaterWater +93.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +2851.5%
Contains more Poly. FatPolyunsaturated fat +397.8%
Contains less Sat. FatSaturated fat -98.2%

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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.