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Salami vs. Liver — In-Depth Nutrition Comparison

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Significant differences between Salami and Liver

  • The amount of Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, and Folate in Liver is higher than in Salami.
  • Liver covers your daily Vitamin B12 needs 715% more than Salami.
  • Liver has 36 times less Sodium than Salami. Salami has 1740mg of Sodium, while Liver has 49mg.

Specific food types used in this comparison are Salami, cooked, beef and pork and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Salami vs Liver 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
:
6
Liver
Contains more Calcium +50%
Contains more Magnesium +35.7%
Contains more Potassium +110.7%
Contains more Manganese +226%
Contains more Iron +1048.7%
Contains more Phosphorus +26.2%
Contains less Sodium -97.2%
Contains more Zinc +129.4%
Contains more Copper +77.6%
Contains more Selenium +115.7%
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 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +50%
Contains more Magnesium +35.7%
Contains more Potassium +110.7%
Contains more Manganese +226%
Contains more Iron +1048.7%
Contains more Phosphorus +26.2%
Contains less Sodium -97.2%
Contains more Zinc +129.4%
Contains more Copper +77.6%
Contains more Selenium +115.7%

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
4
:
8
Liver
Contains more Vitamin B1 +42.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +515.1%
Contains more Vitamin B3 +39.4%
Contains more Vitamin B5 +297.5%
Contains more Vitamin B6 +24.2%
Contains more Folate +5333.3%
Contains more Vitamin B12 +1128.3%
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 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B1 +42.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +515.1%
Contains more Vitamin B3 +39.4%
Contains more Vitamin B5 +297.5%
Contains more Vitamin B6 +24.2%
Contains more Folate +5333.3%
Contains more Vitamin B12 +1128.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
2
:
3
Liver
Contains more Fats +488.6%
Contains more Other +210.7%
Contains more Protein +19.1%
Contains more Carbs +56.7%
Contains more Water +42.3%
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
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +488.6%
Contains more Other +210.7%
Contains more Protein +19.1%
Contains more Carbs +56.7%
Contains more Water +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
2
:
1
Liver
Contains more Monounsaturated Fat +1666.2%
Contains more Polyunsaturated fat +140.9%
Contains less Saturated Fat -84.9%
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +1666.2%
Contains more Polyunsaturated fat +140.9%
Contains less Saturated Fat -84.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Liver Opinion
Net carbs 2.4g 3.76g Liver
Protein 21.85g 26.02g Liver
Fats 25.9g 4.4g Salami
Carbs 2.4g 3.76g Liver
Calories 336kcal 165kcal Salami
Sugar 0.96g Liver
Calcium 15mg 10mg Salami
Iron 1.56mg 17.92mg Liver
Magnesium 19mg 14mg Salami
Phosphorus 191mg 241mg Liver
Potassium 316mg 150mg Salami
Sodium 1740mg 49mg Liver
Zinc 2.93mg 6.72mg Liver
Copper 0.357mg 0.634mg Liver
Manganese 0.978mg 0.3mg Salami
Selenium 31.3µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.22mg Salami
Vitamin D 41IU Salami
Vitamin D 1µg Salami
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.367mg 0.258mg Salami
Vitamin B2 0.357mg 2.196mg Liver
Vitamin B3 6.053mg 8.435mg Liver
Vitamin B5 1.201mg 4.774mg Liver
Vitamin B6 0.459mg 0.57mg Liver
Folate 3µg 163µg Liver
Vitamin B12 1.52µg 18.67µg Liver
Vitamin K 3.2µg Salami
Tryptophan 0.114mg 0.366mg Liver
Threonine 0.521mg 1.107mg Liver
Isoleucine 0.675mg 1.32mg Liver
Leucine 0.929mg 2.319mg Liver
Lysine 1.107mg 2.007mg Liver
Methionine 0.301mg 0.645mg Liver
Phenylalanine 0.481mg 1.274mg Liver
Valine 0.668mg 1.607mg Liver
Histidine 0.359mg 0.708mg Liver
Cholesterol 89mg 355mg Salami
Trans Fat 0.586g Liver
Saturated Fat 9.316g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 11.127g 0.63g Salami
Polyunsaturated fat 2.529g 1.05g 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 Liver
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
397%
Liver
Minerals Daily Need Coverage Score
91%
Salami
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 266mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1691mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 7.906g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 28)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.4)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.