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Salami vs. Spelt — In-Depth Nutrition Comparison

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How are salami and spelt different?

  • Salami is higher in vitamin B12 and selenium; however, spelt is richer in manganese, fiber, iron, phosphorus, and magnesium.
  • Daily need coverage for manganese for spelt is 87% higher.
  • Spelt has less cholesterol.
  • Salami has a lower glycemic index (28) than spelt (63).

Salami, cooked, beef and pork and Spelt, uncooked are the varieties used in this article.

Infographic

Salami vs Spelt 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
1
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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more SeleniumSelenium +167.5%
Contains more MagnesiumMagnesium +615.8%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +22.8%
Contains more IronIron +184.6%
Contains more CopperCopper +43.1%
Contains more ZincZinc +11.9%
Contains more PhosphorusPhosphorus +109.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +205%

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
6
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%
Spelt
4
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +215.9%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin B6Vitamin B6 +99.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +259.1%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +1400%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.364mg

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
Spelt
1
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +50%
Contains more FatsFats +965.8%
Contains more WaterWater +310.1%
Contains more OtherOther +160.3%
Contains more CarbsCarbs +2824.6%

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
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +2400.4%
Contains more Poly. FatPolyunsaturated fat +101%
Contains less Sat. FatSaturated fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
0
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
Spelt
5
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +34.1%
Contains more GlucoseGlucose +61.5%
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 Spelt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salami Spelt DV% diff.
Manganese 0.978mg 2.983mg 87%
Sodium 1740mg 8mg 75%
Vitamin B12 1.52µg 0µg 63%
Fiber 0g 10.7g 43%
Saturated fat 9.316g 0.406g 41%
Selenium 31.3µg 11.7µg 36%
Iron 1.56mg 4.44mg 36%
Fats 25.9g 2.43g 36%
Cholesterol 89mg 0mg 30%
Phosphorus 191mg 401mg 30%
Magnesium 19mg 136mg 28%
Monounsaturated fat 11.127g 0.445g 27%
Carbs 2.4g 70.19g 23%
Starch 53.92g 22%
Vitamin B2 0.357mg 0.113mg 19%
Vitamin B6 0.459mg 0.23mg 18%
Copper 0.357mg 0.511mg 17%
Choline 93.5mg 17%
Protein 21.85g 14.57g 15%
Folate 3µg 45µg 11%
Polyunsaturated fat 2.529g 1.258g 8%
Vitamin B3 6.053mg 6.843mg 5%
Vitamin D 1µg 5%
Vitamin D 41IU 5%
Vitamin E 0.22mg 0.79mg 4%
Vitamin B5 1.201mg 1.068mg 3%
Zinc 2.93mg 3.28mg 3%
Potassium 316mg 388mg 2%
Calcium 15mg 27mg 1%
Calories 336kcal 338kcal 0%
Net carbs 2.4g 59.49g N/A
Sugar 0.96g 6.82g N/A
Vitamin B1 0.367mg 0.364mg 0%
Vitamin K 3.2µg 3.6µg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.132mg 0%
Threonine 0.521mg 0.443mg 0%
Isoleucine 0.675mg 0.552mg 0%
Leucine 0.929mg 1.07mg 0%
Lysine 1.107mg 0.409mg 0%
Methionine 0.301mg 0.258mg 0%
Phenylalanine 0.481mg 0.737mg 0%
Valine 0.668mg 0.681mg 0%
Histidine 0.359mg 0.36mg 0%
Fructose 0g 0.24g 0%
Omega-3 - ALA 0.126g 0.065g N/A
Omega-6 - Eicosadienoic acid 0.084g 0g 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 Spelt
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
32%
Spelt
Minerals Daily Need Coverage Score
91%
Salami
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1732mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 8.91g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.7)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 5.86g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 35)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.