Salami vs. Tofu — In-Depth Nutrition Comparison
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A recap on the differences between salami and tofu
- Salami is higher in vitamin B12, vitamin B3, vitamin B6, selenium, vitamin B5, and vitamin B2, yet tofu is higher in calcium.
- Salami covers your daily sodium needs 75% more than tofu.
- The amount of cholesterol in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Salami, cooked, beef, and pork and Tofu, raw, firm, prepared with calcium sulfate.
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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 PotassiumPotassium | +33.3% |
| Contains more ZincZinc | +86.6% |
| Contains more SeleniumSelenium | +79.9% |
| Contains more MagnesiumMagnesium | +205.3% |
| Contains more CalciumCalcium | +4453.3% |
| Contains more IronIron | +70.5% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +20.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +132.3% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B3Vitamin B3 | +1488.7% |
| Contains more Vitamin B5Vitamin B5 | +803% |
| Contains more Vitamin B6Vitamin B6 | +398.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +866.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1740mg | 14mg | 75% |
| Calcium | 15mg | 683mg | 67% |
| Vitamin B12 | 1.52µg | 0µg | 63% |
| Saturated fat | 9.316g | 1.261g | 37% |
| Vitamin B3 | 6.053mg | 0.381mg | 35% |
| Cholesterol | 89mg | 0mg | 30% |
| Vitamin B6 | 0.459mg | 0.092mg | 28% |
| Fats | 25.9g | 8.72g | 26% |
| Selenium | 31.3µg | 17.4µg | 25% |
| Monounsaturated fat | 11.127g | 1.925g | 23% |
| Vitamin B5 | 1.201mg | 0.133mg | 21% |
| Vitamin B2 | 0.357mg | 0.102mg | 20% |
| Choline | 93.5mg | 17% | |
| Vitamin B1 | 0.367mg | 0.158mg | 17% |
| Polyunsaturated fat | 2.529g | 4.921g | 16% |
| Iron | 1.56mg | 2.66mg | 14% |
| Zinc | 2.93mg | 1.57mg | 12% |
| Calories | 336kcal | 144kcal | 10% |
| Manganese | 0.978mg | 1.181mg | 9% |
| Protein | 21.85g | 17.27g | 9% |
| Fiber | 0g | 2.3g | 9% |
| Magnesium | 19mg | 58mg | 9% |
| Folate | 3µg | 29µg | 7% |
| Vitamin D | 41IU | 0IU | 5% |
| Vitamin D | 1µg | 0µg | 5% |
| Vitamin K | 3.2µg | 3% | |
| Copper | 0.357mg | 0.378mg | 2% |
| Potassium | 316mg | 237mg | 2% |
| Vitamin E | 0.22mg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 2.4g | 0.48g | N/A |
| Carbs | 2.4g | 2.78g | 0% |
| Sugar | 0.96g | N/A | |
| Phosphorus | 191mg | 190mg | 0% |
| Trans fat | 0.586g | 0g | N/A |
| Tryptophan | 0.114mg | 0.235mg | 0% |
| Threonine | 0.521mg | 0.785mg | 0% |
| Isoleucine | 0.675mg | 0.849mg | 0% |
| Leucine | 0.929mg | 1.392mg | 0% |
| Lysine | 1.107mg | 0.883mg | 0% |
| Methionine | 0.301mg | 0.211mg | 0% |
| Phenylalanine | 0.481mg | 0.835mg | 0% |
| Valine | 0.668mg | 0.87mg | 0% |
| Histidine | 0.359mg | 0.431mg | 0% |
| Omega-3 - ALA | 0.126g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.084g | N/A | |
| Omega-6 - Linoleic acid | 2.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.5% |
| Contains more FatsFats | +197% |
| Contains more OtherOther | +232.9% |
| Contains more CarbsCarbs | +15.8% |
| Contains more WaterWater | +54.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +478% |
| Contains less Sat. FatSaturated fat | -86.5% |
| Contains more Poly. FatPolyunsaturated fat | +94.6% |
