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Salami vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between salami and sockeye salmon

  • Salami is higher in manganese, copper, zinc, and vitamin B1, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, and vitamin B3.
  • Sockeye salmon covers your daily vitamin B12 needs 123% more than salami.
  • Salami contains 75 times more manganese than sockeye salmon. While salami contains 0.978mg of manganese, sockeye salmon contains only 0.013mg.
  • The amount of sodium in sockeye salmon is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Salami vs Sockeye salmon 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
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +36.4%
Contains more IronIron +200%
Contains more CopperCopper +369.7%
Contains more ZincZinc +432.7%
Contains more ManganeseManganese +7423.1%
Contains more MagnesiumMagnesium +89.5%
Contains more PotassiumPotassium +38%
Contains more PhosphorusPhosphorus +59.7%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +13.4%

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
3
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +133.8%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin KVitamin K +3100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin DVitamin D +1570%
Contains more Vitamin B3Vitamin B3 +67.2%
Contains more Vitamin B6Vitamin B6 +80.2%
Contains more Vitamin B12Vitamin B12 +194.1%
Contains more FolateFolate +133.3%
Contains more CholineCholine +20.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~1.274mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +365%
Contains more CarbsCarbs +∞%
Contains more OtherOther +651.6%
Contains more ProteinProtein +21.2%
Contains more WaterWater +49%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +496.9%
Contains more Poly. FatPolyunsaturated fat +90.6%
Contains less Sat. FatSaturated fat -89.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Sockeye salmon DV% diff.
Vitamin B12 1.52µg 4.47µg 123%
Vitamin D 41IU 670IU 79%
Vitamin D 1µg 16.7µg 79%
Sodium 1740mg 92mg 72%
Manganese 0.978mg 0.013mg 42%
Saturated fat 9.316g 0.969g 38%
Copper 0.357mg 0.076mg 31%
Fats 25.9g 5.57g 31%
Vitamin B6 0.459mg 0.827mg 28%
Vitamin B3 6.053mg 10.123mg 25%
Monounsaturated fat 11.127g 1.864g 23%
Zinc 2.93mg 0.55mg 22%
Vitamin B1 0.367mg 0.157mg 18%
Phosphorus 191mg 305mg 16%
Iron 1.56mg 0.52mg 13%
Vitamin B2 0.357mg 0.246mg 9%
Cholesterol 89mg 61mg 9%
Protein 21.85g 26.48g 9%
Calories 336kcal 156kcal 9%
Selenium 31.3µg 35.5µg 8%
Polyunsaturated fat 2.529g 1.327g 8%
Vitamin A 0µg 58µg 6%
Vitamin E 0.22mg 0.99mg 5%
Potassium 316mg 436mg 4%
Magnesium 19mg 36mg 4%
Choline 93.5mg 112.6mg 3%
Vitamin K 3.2µg 0.1µg 3%
Vitamin B5 1.201mg 1.274mg 1%
Folate 3µg 7µg 1%
Carbs 2.4g 0g 1%
Net carbs 2.4g 0g N/A
Calcium 15mg 11mg 0%
Sugar 0.96g 0g N/A
Trans fat 0.586g 0.023g N/A
Tryptophan 0.114mg 0.335mg 0%
Threonine 0.521mg 1.247mg 0%
Isoleucine 0.675mg 1.274mg 0%
Leucine 0.929mg 2.185mg 0%
Lysine 1.107mg 2.574mg 0%
Methionine 0.301mg 0.858mg 0%
Phenylalanine 0.481mg 1.086mg 0%
Valine 0.668mg 1.461mg 0%
Histidine 0.359mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.084g 0.019g 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 Sockeye 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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
91%
Salami
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 1648mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 8.347g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is cheaper?
Salami
Salami is cheaper (difference - $10.3)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.