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Salami vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between salami and pumpkin seeds

  • Salami has more vitamin B12, vitamin B3, and vitamin B6; however, pumpkin seeds have more fiber, zinc, magnesium, and copper.
  • Salami's daily need coverage for sodium is 75% more.
  • Pumpkin seeds are lower in cholesterol.

The food varieties used in the comparison are Salami, cooked, beef and pork and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Salami vs Pumpkin seeds 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
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +107.6%
Contains more ManganeseManganese +97.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1278.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +190.8%
Contains more IronIron +112.2%
Contains more CopperCopper +93.3%
Contains more ZincZinc +251.5%
Contains less SodiumSodium -99%

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
10
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +979.4%
Contains more Vitamin B2Vitamin B2 +586.5%
Contains more Vitamin B3Vitamin B3 +2016.4%
Contains more Vitamin B5Vitamin B5 +2044.6%
Contains more Vitamin B6Vitamin B6 +1140.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
4
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +17.8%
Contains more FatsFats +33.5%
Contains more WaterWater +904.2%
Contains more OtherOther +22.6%
Contains more CarbsCarbs +2139.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +84.5%
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +249.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Pumpkin seeds DV% diff.
Sodium 1740mg 18mg 75%
Fiber 0g 18.4g 74%
Zinc 2.93mg 10.3mg 67%
Vitamin B12 1.52µg 0µg 63%
Magnesium 19mg 262mg 58%
Selenium 31.3µg 57%
Polyunsaturated fat 2.529g 8.844g 42%
Copper 0.357mg 0.69mg 37%
Vitamin B3 6.053mg 0.286mg 36%
Vitamin B6 0.459mg 0.037mg 32%
Cholesterol 89mg 0mg 30%
Vitamin B1 0.367mg 0.034mg 28%
Saturated fat 9.316g 3.67g 26%
Vitamin B5 1.201mg 0.056mg 23%
Vitamin B2 0.357mg 0.052mg 23%
Iron 1.56mg 3.31mg 22%
Manganese 0.978mg 0.496mg 21%
Potassium 316mg 919mg 18%
Choline 93.5mg 17%
Carbs 2.4g 53.75g 17%
Phosphorus 191mg 92mg 14%
Monounsaturated fat 11.127g 6.032g 13%
Fats 25.9g 19.4g 10%
Protein 21.85g 18.55g 7%
Calories 336kcal 446kcal 6%
Vitamin D 41IU 0IU 5%
Vitamin D 1µg 0µg 5%
Calcium 15mg 55mg 4%
Vitamin K 3.2µg 3%
Folate 3µg 9µg 2%
Vitamin E 0.22mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 2.4g 35.35g N/A
Sugar 0.96g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.326mg 0%
Threonine 0.521mg 0.683mg 0%
Isoleucine 0.675mg 0.956mg 0%
Leucine 0.929mg 1.572mg 0%
Lysine 1.107mg 1.386mg 0%
Methionine 0.301mg 0.417mg 0%
Phenylalanine 0.481mg 0.924mg 0%
Valine 0.668mg 1.491mg 0%
Histidine 0.359mg 0.515mg 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 Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
91%
Salami
103%
Pumpkin seeds

Comparison summary

Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 1722mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 5.646g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.5)
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.