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  6. Salami vs. Provolone

Salami vs. Provolone — In-Depth Nutrition Comparison

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The main differences between salami and provolone

  • Salami is richer in manganese, vitamin B3, copper, selenium, vitamin B6, and vitamin B1, yet provolone is richer in calcium and phosphorus.
  • Daily need coverage for calcium for provolone is 74% higher.
  • Salami contains 98 times more manganese than provolone. Salami contains 0.978mg of manganese, while provolone contains 0.01mg.
  • Provolone contains less sodium.

Food types used in this article are Salami, cooked, beef, and pork and Cheese, provolone.

Infographic

Salami vs Provolone 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
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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +129%
Contains more IronIron +200%
Contains more CopperCopper +1273.1%
Contains more ManganeseManganese +9680%
Contains more SeleniumSelenium +115.9%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +4940%
Contains more ZincZinc +10.2%
Contains more PhosphorusPhosphorus +159.7%
Contains less SodiumSodium -49.7%

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
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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +1831.6%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B3Vitamin B3 +3780.1%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more Vitamin B6Vitamin B6 +528.8%
Contains more Vitamin KVitamin K +45.5%
Contains more CholineCholine +507.1%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.23mg
~equal in Vitamin B12 ~1.46µg

All nutrients comparison - raw data values

Nutrient Salami Provolone DV% diff.
Calcium 15mg 756mg 74%
Phosphorus 191mg 496mg 44%
Manganese 0.978mg 0.01mg 42%
Sodium 1740mg 876mg 38%
Vitamin B3 6.053mg 0.156mg 37%
Copper 0.357mg 0.026mg 37%
Saturated fat 9.316g 17.078g 35%
Selenium 31.3µg 14.5µg 31%
Vitamin B6 0.459mg 0.073mg 30%
Vitamin B1 0.367mg 0.019mg 29%
Vitamin A 0µg 236µg 26%
Vitamin B5 1.201mg 0.476mg 15%
Choline 93.5mg 15.4mg 14%
Iron 1.56mg 0.52mg 13%
Polyunsaturated fat 2.529g 0.769g 12%
Monounsaturated fat 11.127g 7.393g 9%
Protein 21.85g 25.58g 7%
Cholesterol 89mg 69mg 7%
Potassium 316mg 138mg 5%
Vitamin B2 0.357mg 0.321mg 3%
Zinc 2.93mg 3.23mg 3%
Vitamin D 1µg 0.5µg 3%
Vitamin D 41IU 20IU 3%
Vitamin B12 1.52µg 1.46µg 3%
Magnesium 19mg 28mg 2%
Folate 3µg 10µg 2%
Calories 336kcal 351kcal 1%
Fats 25.9g 26.62g 1%
Vitamin K 3.2µg 2.2µg 1%
Carbs 2.4g 2.14g 0%
Net carbs 2.4g 2.14g N/A
Sugar 0.96g 0.56g N/A
Vitamin E 0.22mg 0.23mg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.345mg 0%
Threonine 0.521mg 0.982mg 0%
Isoleucine 0.675mg 1.091mg 0%
Leucine 0.929mg 2.297mg 0%
Lysine 1.107mg 2.646mg 0%
Methionine 0.301mg 0.686mg 0%
Phenylalanine 0.481mg 1.287mg 0%
Valine 0.668mg 1.64mg 0%
Histidine 0.359mg 1.115mg 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
2
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% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +12.1%
Contains more ProteinProtein +17.1%
~equal in Fats ~26.62g
~equal in Water ~40.95g
~equal in Other ~4.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Mono. FatMonounsaturated fat +50.5%
Contains more Poly. FatPolyunsaturated fat +228.9%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.