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Salami vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between salami and chia seeds

  • Salami is higher in vitamin B12, yet chia seeds are higher in fiber, phosphorus, iron, manganese, magnesium, copper, calcium, and selenium.
  • Chia seeds cover your daily fiber needs 138% more than salami.
  • The amount of sodium in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Salami, cooked, beef, and pork and Seeds, chia seeds, dried.

Infographic

Salami vs Chia 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
0
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +4106.7%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +394.9%
Contains more CopperCopper +158.8%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +350.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +76.4%

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
7
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +68.9%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more FolateFolate +1533.3%
~equal in Vitamin A ~µg

All nutrients comparison - raw data values

Nutrient Salami Chia seeds DV% diff.
Polyunsaturated fat 2.529g 23.665g 141%
Fiber 0g 34.4g 138%
Phosphorus 191mg 860mg 96%
Iron 1.56mg 7.72mg 77%
Manganese 0.978mg 2.723mg 76%
Sodium 1740mg 16mg 75%
Magnesium 19mg 335mg 75%
Vitamin B12 1.52µg 0µg 63%
Copper 0.357mg 0.924mg 63%
Calcium 15mg 631mg 62%
Selenium 31.3µg 55.2µg 43%
Vitamin B6 0.459mg 35%
Cholesterol 89mg 0mg 30%
Saturated fat 9.316g 3.33g 27%
Vitamin B5 1.201mg 24%
Monounsaturated fat 11.127g 2.309g 22%
Vitamin B1 0.367mg 0.62mg 21%
Choline 93.5mg 17%
Vitamin B3 6.053mg 8.83mg 17%
Zinc 2.93mg 4.58mg 15%
Vitamin B2 0.357mg 0.17mg 14%
Carbs 2.4g 42.12g 13%
Folate 3µg 49µg 12%
Protein 21.85g 16.54g 11%
Calories 336kcal 486kcal 8%
Fats 25.9g 30.74g 7%
Vitamin D 41IU 5%
Vitamin D 1µg 5%
Vitamin K 3.2µg 3%
Potassium 316mg 407mg 3%
Vitamin E 0.22mg 0.5mg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 2.4g 7.72g N/A
Sugar 0.96g N/A
Trans fat 0.586g 0.14g N/A
Tryptophan 0.114mg 0.436mg 0%
Threonine 0.521mg 0.709mg 0%
Isoleucine 0.675mg 0.801mg 0%
Leucine 0.929mg 1.371mg 0%
Lysine 1.107mg 0.97mg 0%
Methionine 0.301mg 0.588mg 0%
Phenylalanine 0.481mg 1.016mg 0%
Valine 0.668mg 0.95mg 0%
Histidine 0.359mg 0.531mg 0%
Omega-3 - ALA 0.126g 17.83g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +32.1%
Contains more WaterWater +679.1%
Contains more FatsFats +18.7%
Contains more CarbsCarbs +1655%
~equal in Other ~4.8g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +381.9%
Contains less Sat. FatSaturated fat -64.3%
Contains more Poly. FatPolyunsaturated fat +835.7%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.