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  6. Salami vs. Tofu

Salami vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between salami and tofu?

  • Salami is richer in vitamin B12, selenium, vitamin B3, vitamin B6, and vitamin B1, while tofu is higher in iron and calcium.
  • Salami's daily need coverage for sodium is 75% higher.
  • Tofu is lower in cholesterol.
  • Salami has a higher glycemic index (28) than tofu (15).

We used Salami, cooked, beef, and pork and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Salami vs Tofu 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
6
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%
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +161.2%
Contains more CopperCopper +85%
Contains more ZincZinc +266.3%
Contains more PhosphorusPhosphorus +96.9%
Contains more ManganeseManganese +61.7%
Contains more SeleniumSelenium +251.7%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +243.6%
Contains less SodiumSodium -99.6%

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
10
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%
Tofu
Tofu
2
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +353.1%
Contains more Vitamin B2Vitamin B2 +586.5%
Contains more Vitamin B3Vitamin B3 +3004.1%
Contains more Vitamin B5Vitamin B5 +1666.2%
Contains more Vitamin B6Vitamin B6 +876.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more CholineCholine +224.7%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +400%
~equal in Vitamin A ~µg

All nutrients comparison - raw data values

Nutrient Salami Tofu DV% diff.
Sodium 1740mg 7mg 75%
Vitamin B12 1.52µg 0µg 63%
Iron 1.56mg 5.36mg 48%
Selenium 31.3µg 8.9µg 41%
Saturated fat 9.316g 0.691g 39%
Vitamin B3 6.053mg 0.195mg 37%
Calcium 15mg 350mg 34%
Vitamin B6 0.459mg 0.047mg 32%
Fats 25.9g 4.78g 32%
Cholesterol 89mg 0mg 30%
Protein 21.85g 8.08g 28%
Monounsaturated fat 11.127g 1.056g 25%
Vitamin B1 0.367mg 0.081mg 24%
Vitamin B5 1.201mg 0.068mg 23%
Vitamin B2 0.357mg 0.052mg 23%
Zinc 2.93mg 0.8mg 19%
Copper 0.357mg 0.193mg 18%
Manganese 0.978mg 0.605mg 16%
Calories 336kcal 76kcal 13%
Phosphorus 191mg 97mg 13%
Choline 93.5mg 28.8mg 12%
Potassium 316mg 121mg 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Magnesium 19mg 30mg 3%
Folate 3µg 15µg 3%
Fiber 0g 0.3g 1%
Polyunsaturated fat 2.529g 2.699g 1%
Vitamin E 0.22mg 0.01mg 1%
Vitamin K 3.2µg 2.4µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 2.4g 1.57g N/A
Carbs 2.4g 1.87g 0%
Sugar 0.96g 0.62g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.12mg 0%
Threonine 0.521mg 0.402mg 0%
Isoleucine 0.675mg 0.435mg 0%
Leucine 0.929mg 0.713mg 0%
Lysine 1.107mg 0.452mg 0%
Methionine 0.301mg 0.108mg 0%
Phenylalanine 0.481mg 0.428mg 0%
Valine 0.668mg 0.446mg 0%
Histidine 0.359mg 0.221mg 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
Salami
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
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +170.4%
Contains more FatsFats +441.8%
Contains more CarbsCarbs +28.3%
Contains more OtherOther +547.2%
Contains more WaterWater +87.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +953.7%
Contains less Sat. FatSaturated fat -92.6%
~equal in Polyunsaturated fat ~2.699g

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.