Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salami vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

Compare

What are the differences between salami and saltine cracker (includes oyster, soda, soup)?

  • Salami is higher in vitamin B12, selenium, vitamin B6, and copper; however, saltine cracker (includes oyster, soda, soup) is richer in iron, folate, and vitamin B1.
  • Salami's daily need coverage for vitamin B12 is 60% more.
  • Salami has a lower glycemic index (28) than saltine cracker (includes oyster, soda, soup) (74).

We used Salami, cooked, beef and pork and Crackers, saltines (includes oyster, soda, soup) types in this article.

Infographic

Salami vs Saltine cracker (includes oyster, soda, soup) 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
6
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more PotassiumPotassium +107.9%
Contains more CopperCopper +156.8%
Contains more ZincZinc +324.6%
Contains more PhosphorusPhosphorus +87.3%
Contains more ManganeseManganese +42.6%
Contains more SeleniumSelenium +203.9%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +26.7%
Contains more IronIron +257.1%
Contains less SodiumSodium -45.9%

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% 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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin B6Vitamin B6 +433.7%
Contains more Vitamin B12Vitamin B12 +1588.9%
Contains more CholineCholine +459.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +422.7%
Contains more Vitamin B1Vitamin B1 +91.3%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin KVitamin K +693.8%
Contains more FolateFolate +4366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~6.442mg

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +131%
Contains more FatsFats +199.8%
Contains more WaterWater +794.9%
Contains more OtherOther +66.4%
Contains more CarbsCarbs +2985.4%

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% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +460.3%
Contains less Sat. FatSaturated fat -82.3%
Contains more Poly. FatPolyunsaturated fat +91.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
2
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +333.3%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Saltine cracker (includes oyster, soda, soup)
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salami Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B12 1.52µg 0.09µg 60%
Iron 1.56mg 5.57mg 50%
Selenium 31.3µg 10.3µg 38%
Saturated fat 9.316g 1.653g 35%
Sodium 1740mg 941mg 35%
Folate 3µg 134µg 33%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.459mg 0.086mg 29%
Starch 67.83g 28%
Vitamin B1 0.367mg 0.702mg 28%
Fats 25.9g 8.64g 27%
Protein 21.85g 9.46g 25%
Carbs 2.4g 74.05g 24%
Copper 0.357mg 0.139mg 24%
Monounsaturated fat 11.127g 1.986g 23%
Zinc 2.93mg 0.69mg 20%
Vitamin K 3.2µg 25.4µg 19%
Polyunsaturated fat 2.529g 4.835g 15%
Choline 93.5mg 16.7mg 14%
Phosphorus 191mg 102mg 13%
Manganese 0.978mg 0.686mg 13%
Vitamin B5 1.201mg 0.536mg 13%
Fiber 0g 2.8g 11%
Vitamin B2 0.357mg 0.487mg 10%
Vitamin E 0.22mg 1.15mg 6%
Vitamin D 1µg 0µg 5%
Potassium 316mg 152mg 5%
Vitamin D 41IU 0IU 5%
Calories 336kcal 418kcal 4%
Vitamin B3 6.053mg 6.442mg 2%
Magnesium 19mg 23mg 1%
Net carbs 2.4g 71.25g N/A
Calcium 15mg 19mg 0%
Sugar 0.96g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.586g 0.167g N/A
Tryptophan 0.114mg 0.116mg 0%
Threonine 0.521mg 0.268mg 0%
Isoleucine 0.675mg 0.333mg 0%
Leucine 0.929mg 0.652mg 0%
Lysine 1.107mg 0.172mg 0%
Methionine 0.301mg 0.147mg 0%
Phenylalanine 0.481mg 0.45mg 0%
Valine 0.668mg 0.399mg 0%
Histidine 0.359mg 0.197mg 0%
Fructose 0g 0.19g 0%
Omega-3 - ALA 0.126g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.084g 0.003g N/A
Omega-6 - Linoleic acid 2.104g 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
91%
Salami
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) contains less Sodium (difference - 799mg)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 7.663g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $0.3)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.