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Salami vs. Pork — In-Depth Nutrition Comparison

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Differences between Salami and Pork

  • Salami has more Manganese, Vitamin B12, Copper, Vitamin B5, and Iron, while Pork has more Vitamin B1, Selenium, and Phosphorus.
  • Salami's daily need coverage for Sodium is 73% higher.
  • Pork contains 109 times less Manganese than Salami. Salami contains 0.978mg of Manganese, while Pork contains 0.009mg.
  • The amount of Sodium in Pork is lower.

The food types used in this comparison are Salami, cooked, beef and pork and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Salami vs Pork 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
4
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%
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +79.3%
Contains more CopperCopper +389%
Contains more ZincZinc +22.6%
Contains more ManganeseManganese +10766.7%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +33.9%
Contains more PhosphorusPhosphorus +28.8%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +44.7%

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
5
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% 30% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Pork
6
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B12Vitamin B12 +117.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.8%
Contains more Vitamin DVitamin D +30%
Contains more Vitamin B1Vitamin B1 +139%
Contains more FolateFolate +66.7%
~equal in Vitamin B6 ~0.464mg
~equal in Choline ~93.9mg

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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +86.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +423.6%
Contains more ProteinProtein +25%
Contains more WaterWater +28.1%

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
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated Fat +79.8%
Contains more Poly. FatPolyunsaturated fat +110.8%
Contains less Sat. FatSaturated Fat -43.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Pork
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Pork Opinion
Calories 336kcal 242kcal Salami
Protein 21.85g 27.32g Pork
Fats 25.9g 13.92g Salami
Vitamin C 0mg 0.6mg Pork
Net carbs 2.4g 0g Salami
Carbs 2.4g 0g Salami
Cholesterol 89mg 80mg Pork
Vitamin D 41IU 53IU Pork
Magnesium 19mg 28mg Pork
Calcium 15mg 19mg Pork
Potassium 316mg 423mg Pork
Iron 1.56mg 0.87mg Salami
Sugar 0.96g 0g Pork
Copper 0.357mg 0.073mg Salami
Zinc 2.93mg 2.39mg Salami
Phosphorus 191mg 246mg Pork
Sodium 1740mg 62mg Pork
Vitamin A 0IU 7IU Pork
Vitamin A 0µg 2µg Pork
Vitamin E 0.22mg 0.29mg Pork
Vitamin D 1µg 1.3µg Pork
Manganese 0.978mg 0.009mg Salami
Selenium 31.3µg 45.3µg Pork
Vitamin B1 0.367mg 0.877mg Pork
Vitamin B2 0.357mg 0.321mg Salami
Vitamin B3 6.053mg 5.037mg Salami
Vitamin B5 1.201mg 0.698mg Salami
Vitamin B6 0.459mg 0.464mg Pork
Vitamin B12 1.52µg 0.7µg Salami
Vitamin K 3.2µg 0µg Salami
Folate 3µg 5µg Pork
Trans Fat 0.586g Pork
Choline 93.5mg 93.9mg Pork
Saturated Fat 9.316g 5.23g Pork
Monounsaturated Fat 11.127g 6.19g Salami
Polyunsaturated fat 2.529g 1.2g Salami
Tryptophan 0.114mg 0.338mg Pork
Threonine 0.521mg 1.234mg Pork
Isoleucine 0.675mg 1.26mg Pork
Leucine 0.929mg 2.177mg Pork
Lysine 1.107mg 2.446mg Pork
Methionine 0.301mg 0.712mg Pork
Phenylalanine 0.481mg 1.086mg Pork
Valine 0.668mg 1.473mg Pork
Histidine 0.359mg 1.067mg Pork
Omega-3 - ALA 0.126g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Pork
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
58%
Salami
56%
Pork
Minerals Daily Need Coverage Score
91%
Salami
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 1678mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 4.086g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 28)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.9)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.