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  6. Salami vs. Smoked salmon

Salami vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between salami and smoked salmon?

  • Salami is richer in manganese, vitamin B1, zinc, vitamin B2, and copper, while smoked salmon is higher in vitamin D and vitamin B12.
  • Smoked salmon's daily need coverage for vitamin D is 107% higher.
  • Smoked salmon has 58 times less manganese than salami. Salami has 0.978mg of manganese, while smoked salmon has 0.017mg.
  • Smoked salmon is lower in saturated fat.
  • Salami has a higher glycemic index (28) than smoked salmon (0).

We used Salami, cooked, beef and pork and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Salami vs Smoked salmon 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
7
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +83.5%
Contains more CopperCopper +55.2%
Contains more ZincZinc +845.2%
Contains more PhosphorusPhosphorus +16.5%
Contains more ManganeseManganese +5652.9%
Contains less SodiumSodium -61.4%
~equal in Magnesium ~18mg
~equal in Selenium ~32.4µg

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
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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +1495.7%
Contains more Vitamin B2Vitamin B2 +253.5%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +65.1%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +513.6%
Contains more Vitamin DVitamin D +1610%
Contains more Vitamin B12Vitamin B12 +114.5%
~equal in Vitamin C ~0mg
~equal in Choline ~89mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +19.5%
Contains more FatsFats +499.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.3%
Contains more OtherOther +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +154.2%
Contains less Sat. FatSaturated fat -90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Smoked salmon DV% diff.
Vitamin D 41IU 685IU 81%
Vitamin D 1µg 17.1µg 81%
Vitamin B12 1.52µg 3.26µg 73%
Sodium 1740mg 672mg 46%
Manganese 0.978mg 0.017mg 42%
Saturated fat 9.316g 0.929g 38%
Fats 25.9g 4.32g 33%
Vitamin B1 0.367mg 0.023mg 29%
Zinc 2.93mg 0.31mg 24%
Monounsaturated fat 11.127g 2.023g 23%
Cholesterol 89mg 23mg 22%
Vitamin B2 0.357mg 0.101mg 20%
Vitamin B6 0.459mg 0.278mg 14%
Copper 0.357mg 0.23mg 14%
Calories 336kcal 117kcal 11%
Polyunsaturated fat 2.529g 0.995g 10%
Iron 1.56mg 0.85mg 9%
Vitamin B3 6.053mg 4.72mg 8%
Vitamin E 0.22mg 1.35mg 8%
Protein 21.85g 18.28g 7%
Vitamin B5 1.201mg 0.87mg 7%
Phosphorus 191mg 164mg 4%
Potassium 316mg 175mg 4%
Vitamin A 0µg 26µg 3%
Vitamin K 3.2µg 0.1µg 3%
Selenium 31.3µg 32.4µg 2%
Choline 93.5mg 89mg 1%
Carbs 2.4g 0g 1%
Net carbs 2.4g 0g N/A
Magnesium 19mg 18mg 0%
Calcium 15mg 11mg 0%
Sugar 0.96g 0g N/A
Folate 3µg 2µg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.205mg 0%
Threonine 0.521mg 0.801mg 0%
Isoleucine 0.675mg 0.842mg 0%
Leucine 0.929mg 1.486mg 0%
Lysine 1.107mg 1.679mg 0%
Methionine 0.301mg 0.541mg 0%
Phenylalanine 0.481mg 0.714mg 0%
Valine 0.668mg 0.942mg 0%
Histidine 0.359mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0g 0.073g 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 Smoked salmon
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
76%
Smoked salmon
Minerals Daily Need Coverage Score
91%
Salami
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Smoked salmon
Smoked salmon contains less Sodium (difference - 1068mg)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 8.387g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 28)
Which food is cheaper?
Salami
Salami is cheaper (difference - $11.3)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.