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Salami vs. Tomato paste — In-Depth Nutrition Comparison

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A recap on differences between salami and tomato paste

  • Salami is higher in vitamin B12, selenium, manganese, and vitamin B1, yet tomato paste is higher in vitamin A, vitamin E, and vitamin C.
  • Salami covers your daily sodium needs 73% more than tomato paste.
  • The amount of cholesterol in tomato paste is lower.
  • The glycemic index of salami is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Tomato products, canned, paste, without salt added.

Infographic

Salami vs Tomato paste 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
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more ZincZinc +365.1%
Contains more PhosphorusPhosphorus +130.1%
Contains more ManganeseManganese +223.8%
Contains more SeleniumSelenium +490.6%
Contains more MagnesiumMagnesium +121.1%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +220.9%
Contains more IronIron +91%
Contains less SodiumSodium -96.6%
~equal in Copper ~0.365mg

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
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +511.7%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +96.8%
Contains more Vitamin B5Vitamin B5 +745.8%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +142.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1854.5%
Contains more Vitamin KVitamin K +256.3%
Contains more FolateFolate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +405.8%
Contains more FatsFats +5410.6%
Contains more OtherOther +66.4%
Contains more CarbsCarbs +687.9%
Contains more WaterWater +62.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +16507.5%
Contains more Poly. FatPolyunsaturated fat +1480.6%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
1
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more SucroseSucrose +46.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1005.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Tomato paste DV% diff.
Sodium 1740mg 59mg 73%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 5.3µg 47%
Saturated fat 9.316g 0.1g 42%
Fats 25.9g 0.47g 39%
Protein 21.85g 4.32g 35%
Cholesterol 89mg 0mg 30%
Manganese 0.978mg 0.302mg 29%
Monounsaturated fat 11.127g 0.067g 28%
Vitamin E 0.22mg 4.3mg 27%
Vitamin B1 0.367mg 0.06mg 26%
Vitamin C 0mg 21.9mg 24%
Potassium 316mg 1014mg 21%
Vitamin B5 1.201mg 0.142mg 21%
Zinc 2.93mg 0.63mg 21%
Vitamin B6 0.459mg 0.216mg 19%
Vitamin B3 6.053mg 3.076mg 19%
Iron 1.56mg 2.98mg 18%
Polyunsaturated fat 2.529g 0.16g 16%
Fiber 0g 4.1g 16%
Vitamin B2 0.357mg 0.153mg 16%
Phosphorus 191mg 83mg 15%
Calories 336kcal 82kcal 13%
Choline 93.5mg 38.5mg 10%
Vitamin A 0µg 76µg 8%
Fructose 0g 5.85g 7%
Vitamin K 3.2µg 11.4µg 7%
Carbs 2.4g 18.91g 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Magnesium 19mg 42mg 5%
Calcium 15mg 36mg 2%
Folate 3µg 12µg 2%
Copper 0.357mg 0.365mg 1%
Net carbs 2.4g 14.81g N/A
Sugar 0.96g 12.18g N/A
Starch 0.22g 0%
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.031mg 0%
Threonine 0.521mg 0.133mg 0%
Isoleucine 0.675mg 0.089mg 0%
Leucine 0.929mg 0.124mg 0%
Lysine 1.107mg 0.134mg 0%
Methionine 0.301mg 0.027mg 0%
Phenylalanine 0.481mg 0.13mg 0%
Valine 0.668mg 0.088mg 0%
Histidine 0.359mg 0.071mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Tomato paste
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
57%
Salami
31%
Tomato paste
Minerals Daily Need Coverage Score
91%
Salami
49%
Tomato paste

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 1681mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 9.216g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2.7)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 11.22g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 17)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.