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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.

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
:
4
Tofu
Tofu
Contains more Phosphorus +96.9%
Contains more Potassium +161.2%
Contains more Zinc +266.3%
Contains more Copper +85%
Contains more Manganese +61.7%
Contains more Selenium +251.7%
Contains more Calcium +2233.3%
Contains more Iron +243.6%
Contains more Magnesium +57.9%
Contains less Sodium -99.6%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +96.9%
Contains more Potassium +161.2%
Contains more Zinc +266.3%
Contains more Copper +85%
Contains more Manganese +61.7%
Contains more Selenium +251.7%
Contains more Calcium +2233.3%
Contains more Iron +243.6%
Contains more Magnesium +57.9%
Contains less Sodium -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
9
:
3
Tofu
Tofu
Contains more Vitamin E +2100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +353.1%
Contains more Vitamin B2 +586.5%
Contains more Vitamin B3 +3004.1%
Contains more Vitamin B5 +1666.2%
Contains more Vitamin B6 +876.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +400%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +2100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +353.1%
Contains more Vitamin B2 +586.5%
Contains more Vitamin B3 +3004.1%
Contains more Vitamin B5 +1666.2%
Contains more Vitamin B6 +876.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
4
:
1
Tofu
Tofu
Contains more Protein +170.4%
Contains more Fats +441.8%
Contains more Carbs +28.3%
Contains more Other +547.2%
Contains more Water +87.1%
Salami
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
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 Protein +170.4%
Contains more Fats +441.8%
Contains more Carbs +28.3%
Contains more Other +547.2%
Contains more Water +87.1%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Salami Tofu Opinion
Net carbs 2.4g 1.57g Salami
Protein 21.85g 8.08g Salami
Fats 25.9g 4.78g Salami
Carbs 2.4g 1.87g Salami
Calories 336kcal 76kcal Salami
Sugar 0.96g 0.62g Tofu
Fiber 0g 0.3g Tofu
Calcium 15mg 350mg Tofu
Iron 1.56mg 5.36mg Tofu
Magnesium 19mg 30mg Tofu
Phosphorus 191mg 97mg Salami
Potassium 316mg 121mg Salami
Sodium 1740mg 7mg Tofu
Zinc 2.93mg 0.8mg Salami
Copper 0.357mg 0.193mg Salami
Manganese 0.978mg 0.605mg Salami
Selenium 31.3µg 8.9µg Salami
Vitamin A 0IU 85IU Tofu
Vitamin E 0.22mg 0.01mg Salami
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.367mg 0.081mg Salami
Vitamin B2 0.357mg 0.052mg Salami
Vitamin B3 6.053mg 0.195mg Salami
Vitamin B5 1.201mg 0.068mg Salami
Vitamin B6 0.459mg 0.047mg Salami
Folate 3µg 15µg Tofu
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 2.4µg Salami
Tryptophan 0.114mg 0.12mg Tofu
Threonine 0.521mg 0.402mg Salami
Isoleucine 0.675mg 0.435mg Salami
Leucine 0.929mg 0.713mg Salami
Lysine 1.107mg 0.452mg Salami
Methionine 0.301mg 0.108mg Salami
Phenylalanine 0.481mg 0.428mg Salami
Valine 0.668mg 0.446mg Salami
Histidine 0.359mg 0.221mg Salami
Cholesterol 89mg 0mg Tofu
Trans Fat 0.586g 0g Tofu
Saturated Fat 9.316g 0.691g Tofu
Monounsaturated Fat 11.127g 1.056g Salami
Polyunsaturated fat 2.529g 2.699g Tofu
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
58%
Salami
6%
Tofu
Minerals Daily Need Coverage Score
91%
Salami
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1733mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 8.625g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.7)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins

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.