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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +34.1% |
| Contains more GlucoseGlucose | +61.5% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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