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  6. Salami vs. Swiss cheese

Salami vs. Swiss cheese — In-Depth Nutrition Comparison

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How are salami and Swiss cheese different?

  • Salami is higher in manganese, vitamin B3, copper, vitamin B6, and vitamin B1; however, Swiss cheese is richer in calcium, vitamin B12, and phosphorus.
  • Daily need coverage for calcium for Swiss cheese is 88% higher.
  • Salami contains 95 times more vitamin B3 than Swiss cheese. While salami contains 6.053mg of vitamin B3, Swiss cheese contains only 0.064mg.
  • Swiss cheese has less sodium.

Salami, cooked, beef, and pork and Cheese, swiss are the varieties used in this article.

Infographic

Salami vs Swiss cheese 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
4
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +338.9%
Contains more IronIron +1100%
Contains more CopperCopper +659.6%
Contains more ManganeseManganese +3661.5%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +5833.3%
Contains more ZincZinc +49.1%
Contains more PhosphorusPhosphorus +200.5%
Contains less SodiumSodium -89.3%
~equal in Selenium ~30µg

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
8
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3236.4%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +9357.8%
Contains more Vitamin B5Vitamin B5 +240.2%
Contains more Vitamin B6Vitamin B6 +546.5%
Contains more Vitamin KVitamin K +128.6%
Contains more CholineCholine +503.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin B12Vitamin B12 +101.3%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salami Swiss cheese DV% diff.
Calcium 15mg 890mg 88%
Sodium 1740mg 187mg 68%
Vitamin B12 1.52µg 3.06µg 64%
Phosphorus 191mg 574mg 55%
Manganese 0.978mg 0.026mg 41%
Saturated fat 9.316g 18.227g 41%
Vitamin B3 6.053mg 0.064mg 37%
Copper 0.357mg 0.047mg 34%
Vitamin A 0µg 288µg 32%
Vitamin B1 0.367mg 0.011mg 30%
Vitamin B6 0.459mg 0.071mg 30%
Iron 1.56mg 0.13mg 18%
Vitamin B5 1.201mg 0.353mg 17%
Choline 93.5mg 15.5mg 14%
Zinc 2.93mg 4.37mg 13%
Protein 21.85g 26.96g 10%
Monounsaturated fat 11.127g 8.046g 8%
Polyunsaturated fat 2.529g 1.341g 8%
Fats 25.9g 30.99g 8%
Potassium 316mg 72mg 7%
Vitamin D 41IU 0IU 5%
Vitamin D 1µg 0µg 5%
Vitamin B2 0.357mg 0.302mg 4%
Calories 336kcal 393kcal 3%
Magnesium 19mg 33mg 3%
Vitamin E 0.22mg 0.6mg 3%
Selenium 31.3µg 30µg 2%
Vitamin K 3.2µg 1.4µg 2%
Folate 3µg 10µg 2%
Cholesterol 89mg 93mg 1%
Carbs 2.4g 1.44g 0%
Net carbs 2.4g 1.44g N/A
Sugar 0.96g 0g N/A
Trans fat 0.586g 0.987g N/A
Tryptophan 0.114mg 0.401mg 0%
Threonine 0.521mg 1.038mg 0%
Isoleucine 0.675mg 1.537mg 0%
Leucine 0.929mg 2.959mg 0%
Lysine 1.107mg 2.585mg 0%
Methionine 0.301mg 0.784mg 0%
Phenylalanine 0.481mg 1.662mg 0%
Valine 0.668mg 2.139mg 0%
Histidine 0.359mg 1.065mg 0%
Omega-3 - ALA 0.126g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.084g 0.007g N/A
Omega-6 - Linoleic acid 2.104g 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +66.7%
Contains more WaterWater +20.1%
Contains more OtherOther +56.4%
Contains more ProteinProtein +23.4%
Contains more FatsFats +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
3
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -48.9%
Contains more Mono. FatMonounsaturated fat +38.3%
Contains more Poly. FatPolyunsaturated fat +88.6%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.