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Salami vs. Ostrich — In-Depth Nutrition Comparison

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A recap on differences between Salami and Ostrich

  • Salami is higher in Manganese, Copper, and Vitamin B1, yet Ostrich is higher in Vitamin B12, Zinc, Iron, Selenium, and Phosphorus.
  • Ostrich covers your daily Vitamin B12 needs 197% more than Salami.
  • Salami contains 51 times more Manganese than Ostrich. While Salami contains 0.978mg of Manganese, Ostrich contains only 0.019mg.
  • The amount of Sodium in Ostrich is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Ostrich, tip trimmed, cooked.

Infographic

Salami vs Ostrich 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
3
:
Contains more Calcium +150%
Contains more Copper +134.9%
Contains more Manganese +5047.4%
Contains more Iron +78.8%
Contains more Magnesium +31.6%
Contains more Phosphorus +31.4%
Contains more Potassium +14.6%
Contains less Sodium -95.4%
Contains more Zinc +65.5%
Contains more Selenium +19.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Contains more Calcium +150%
Contains more Copper +134.9%
Contains more Manganese +5047.4%
Contains more Iron +78.8%
Contains more Magnesium +31.6%
Contains more Phosphorus +31.4%
Contains more Potassium +14.6%
Contains less Sodium -95.4%
Contains more Zinc +65.5%
Contains more Selenium +19.8%

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
4
:
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +18%
Contains more Vitamin B6 +18.7%
Contains more Folate +400%
Contains more Vitamin B12 +311.2%
Equal in Vitamin E - 0.23
Equal in Vitamin B5 - 1.318
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%
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% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +22.3%
Contains more Vitamin B3 +18%
Contains more Vitamin B6 +18.7%
Contains more Folate +400%
Contains more Vitamin B12 +311.2%
Equal in Vitamin E - 0.23
Equal in Vitamin B5 - 1.318

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
3
:
Contains more Fats +907.8%
Contains more Carbs +∞%
Contains more Other +983.7%
Contains more Protein +30.4%
Contains more Water +51.6%
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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more Fats +907.8%
Contains more Carbs +∞%
Contains more Other +983.7%
Contains more Protein +30.4%
Contains more Water +51.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
2
:
Contains more Monounsaturated Fat +1047.1%
Contains more Polyunsaturated fat +474.8%
Contains less Saturated Fat -89.3%
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
Contains more Monounsaturated Fat +1047.1%
Contains more Polyunsaturated fat +474.8%
Contains less Saturated Fat -89.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Ostrich Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 28.49g Ostrich
Fats 25.9g 2.57g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 145kcal Salami
Sugar 0.96g 0g Ostrich
Calcium 15mg 6mg Salami
Iron 1.56mg 2.79mg Ostrich
Magnesium 19mg 25mg Ostrich
Phosphorus 191mg 251mg Ostrich
Potassium 316mg 362mg Ostrich
Sodium 1740mg 80mg Ostrich
Zinc 2.93mg 4.85mg Ostrich
Copper 0.357mg 0.152mg Salami
Manganese 0.978mg 0.019mg Salami
Selenium 31.3µg 37.5µg Ostrich
Vitamin E 0.22mg 0.23mg Ostrich
Vitamin D 41IU Salami
Vitamin D 1µg Salami
Vitamin B1 0.367mg 0.232mg Salami
Vitamin B2 0.357mg 0.292mg Salami
Vitamin B3 6.053mg 7.143mg Ostrich
Vitamin B5 1.201mg 1.318mg Ostrich
Vitamin B6 0.459mg 0.545mg Ostrich
Folate 3µg 15µg Ostrich
Vitamin B12 1.52µg 6.25µg Ostrich
Vitamin K 3.2µg Salami
Tryptophan 0.114mg 0.254mg Ostrich
Threonine 0.521mg 1.25mg Ostrich
Isoleucine 0.675mg 1.354mg Ostrich
Leucine 0.929mg 2.315mg Ostrich
Lysine 1.107mg 2.516mg Ostrich
Methionine 0.301mg 0.796mg Ostrich
Phenylalanine 0.481mg 1.176mg Ostrich
Valine 0.668mg 1.407mg Ostrich
Histidine 0.359mg 0.716mg Ostrich
Cholesterol 89mg 85mg Ostrich
Trans Fat 0.586g Ostrich
Saturated Fat 9.316g 1g Ostrich
Monounsaturated Fat 11.127g 0.97g Salami
Polyunsaturated fat 2.529g 0.44g 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 Ostrich
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
105%
Ostrich
Minerals Daily Need Coverage Score
91%
Salami
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 1660mg)
Which food is lower in Cholesterol?
Ostrich
Ostrich is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 8.316g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 28)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $2.7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.