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Salami vs. Muenster cheese — In-Depth Nutrition Comparison

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How are salami and muenster cheese different?

  • Salami is higher in manganese, vitamin B3, copper, vitamin B6, selenium, and vitamin B1; however, muenster cheese is richer in calcium and phosphorus.
  • Daily need coverage for calcium for muenster cheese is 70% higher.
  • Salami contains 122 times more manganese than muenster cheese. While salami contains 0.978mg of manganese, muenster cheese contains only 0.008mg.
  • Muenster cheese has less sodium.

Salami, cooked, beef and pork and Cheese, muenster are the varieties used in this article.

Infographic

Salami vs Muenster cheese 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.
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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more PotassiumPotassium +135.8%
Contains more IronIron +280.5%
Contains more CopperCopper +1051.6%
Contains more ManganeseManganese +12125%
Contains more SeleniumSelenium +115.9%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +4680%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -63.9%
~equal in Zinc ~2.81mg

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
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 0% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +2723.1%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B3Vitamin B3 +5776.7%
Contains more Vitamin B5Vitamin B5 +532.1%
Contains more Vitamin B6Vitamin B6 +719.6%
Contains more Vitamin KVitamin K +28%
Contains more CholineCholine +507.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18.2%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.47µg

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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +114.3%
Contains more OtherOther +27.3%
Contains more FatsFats +16%
~equal in Protein ~23.41g
~equal in Water ~41.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
3
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -51.3%
Contains more Mono. FatMonounsaturated fat +27.7%
Contains more Poly. FatPolyunsaturated fat +282.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Muenster cheese DV% diff.
Calcium 15mg 717mg 70%
Sodium 1740mg 628mg 48%
Saturated fat 9.316g 19.113g 45%
Manganese 0.978mg 0.008mg 42%
Phosphorus 191mg 468mg 40%
Vitamin B3 6.053mg 0.103mg 37%
Copper 0.357mg 0.031mg 36%
Vitamin A 0µg 298µg 33%
Selenium 31.3µg 14.5µg 31%
Vitamin B6 0.459mg 0.056mg 31%
Vitamin B1 0.367mg 0.013mg 30%
Vitamin B5 1.201mg 0.19mg 20%
Iron 1.56mg 0.41mg 14%
Choline 93.5mg 15.4mg 14%
Polyunsaturated fat 2.529g 0.661g 12%
Monounsaturated fat 11.127g 8.711g 6%
Fats 25.9g 30.04g 6%
Potassium 316mg 134mg 5%
Vitamin B2 0.357mg 0.32mg 3%
Protein 21.85g 23.41g 3%
Folate 3µg 12µg 2%
Vitamin B12 1.52µg 1.47µg 2%
Calories 336kcal 368kcal 2%
Vitamin D 1µg 0.6µg 2%
Magnesium 19mg 27mg 2%
Vitamin D 41IU 22IU 2%
Cholesterol 89mg 96mg 2%
Zinc 2.93mg 2.81mg 1%
Vitamin K 3.2µg 2.5µg 1%
Carbs 2.4g 1.12g 0%
Net carbs 2.4g 1.12g N/A
Sugar 0.96g 1.12g N/A
Vitamin E 0.22mg 0.26mg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.327mg 0%
Threonine 0.521mg 0.888mg 0%
Isoleucine 0.675mg 1.145mg 0%
Leucine 0.929mg 2.26mg 0%
Lysine 1.107mg 2.139mg 0%
Methionine 0.301mg 0.569mg 0%
Phenylalanine 0.481mg 1.24mg 0%
Valine 0.668mg 1.482mg 0%
Histidine 0.359mg 0.829mg 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 Muenster cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Salami
33%
Muenster cheese
Minerals Daily Need Coverage Score
91%
Salami
71%
Muenster cheese

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 9.797g)
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 contains less Sodium?
Muenster cheese
Muenster cheese contains less Sodium (difference - 1112mg)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 1)
Which food is cheaper?
Muenster cheese
Muenster cheese is cheaper (difference - $0.7)

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.