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Salami vs. Turkey breast — In-Depth Nutrition Comparison

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Significant differences between Salami and Turkey breast

  • The amount of Vitamin B12, Manganese, Copper, Vitamin B1, Vitamin B2, Selenium, Zinc, and Vitamin B5 in Salami is higher than in Turkey breast.
  • Salami covers your daily Sodium needs 73% more than Turkey breast.
  • Turkey breast has 54 times less Manganese than Salami. Salami has 0.978mg of Manganese, while Turkey breast has 0.018mg.
  • Turkey breast contains less Sodium.

Specific food types used in this comparison are Salami, cooked, beef and pork and Turkey, all classes, breast, meat and skin, raw.

Infographic

Salami vs Turkey breast 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.
Contains more Calcium +15.4%
Contains more Iron +30%
Contains more Potassium +14.9%
Contains more Zinc +86.6%
Contains more Copper +382.4%
Contains more Manganese +5333.3%
Contains more Selenium +39.7%
Contains more Magnesium +26.3%
Contains less Sodium -96.6%
Equal in Phosphorus - 186
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Contains more Calcium +15.4%
Contains more Iron +30%
Contains more Potassium +14.9%
Contains more Zinc +86.6%
Contains more Copper +382.4%
Contains more Manganese +5333.3%
Contains more Selenium +39.7%
Contains more Magnesium +26.3%
Contains less Sodium -96.6%
Equal in Phosphorus - 186

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
9
:
Contains more Vitamin B1 +532.8%
Contains more Vitamin B2 +210.4%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B12 +261.9%
Contains more Vitamin A +∞%
Contains more Folate +133.3%
Equal in Vitamin B6 - 0.48
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 51% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 15% 27% 98% 38% 111% 6% 53% 0% 0%
Contains more Vitamin B1 +532.8%
Contains more Vitamin B2 +210.4%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B12 +261.9%
Contains more Vitamin A +∞%
Contains more Folate +133.3%
Equal in Vitamin B6 - 0.48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +268.9%
Contains more Carbs +∞%
Contains more Other +348.1%
Contains more Water +55%
Equal in Protein - 21.89
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
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Contains more Fats +268.9%
Contains more Carbs +∞%
Contains more Other +348.1%
Contains more Water +55%
Equal in Protein - 21.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +318.3%
Contains more Polyunsaturated fat +52.3%
Contains less Saturated Fat -79.5%
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
Contains more Monounsaturated Fat +318.3%
Contains more Polyunsaturated fat +52.3%
Contains less Saturated Fat -79.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Turkey breast
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 Turkey breast Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 21.89g Turkey breast
Fats 25.9g 7.02g Salami
Carbs 2.4g 0g Salami
Calories 336kcal 157kcal Salami
Sugar 0.96g Turkey breast
Calcium 15mg 13mg Salami
Iron 1.56mg 1.2mg Salami
Magnesium 19mg 24mg Turkey breast
Phosphorus 191mg 186mg Salami
Potassium 316mg 275mg Salami
Sodium 1740mg 59mg Turkey breast
Zinc 2.93mg 1.57mg Salami
Copper 0.357mg 0.074mg Salami
Manganese 0.978mg 0.018mg Salami
Selenium 31.3µg 22.4µg Salami
Vitamin A 0IU 6IU Turkey breast
Vitamin A RAE 0µg 2µg Turkey breast
Vitamin E 0.22mg Salami
Vitamin D 41IU Salami
Vitamin D 1µg Salami
Vitamin B1 0.367mg 0.058mg Salami
Vitamin B2 0.357mg 0.115mg Salami
Vitamin B3 6.053mg 5.2mg Salami
Vitamin B5 1.201mg 0.621mg Salami
Vitamin B6 0.459mg 0.48mg Turkey breast
Folate 3µg 7µg Turkey breast
Vitamin B12 1.52µg 0.42µg Salami
Choline 93.5mg Salami
Vitamin K 3.2µg Salami
Tryptophan 0.114mg 0.242mg Turkey breast
Threonine 0.521mg 0.957mg Turkey breast
Isoleucine 0.675mg 1.099mg Turkey breast
Leucine 0.929mg 1.704mg Turkey breast
Lysine 1.107mg 1.996mg Turkey breast
Methionine 0.301mg 0.616mg Turkey breast
Phenylalanine 0.481mg 0.857mg Turkey breast
Valine 0.668mg 1.141mg Turkey breast
Histidine 0.359mg 0.66mg Turkey breast
Cholesterol 89mg 65mg Turkey breast
Trans Fat 0.586g Turkey breast
Saturated Fat 9.316g 1.91g Turkey breast
Omega-3 - DHA 0g 0.01g Turkey breast
Omega-3 - DPA 0g 0.01g Turkey breast
Monounsaturated Fat 11.127g 2.66g Salami
Polyunsaturated fat 2.529g 1.66g Salami
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 Turkey breast
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
58%
Salami
27%
Turkey breast
Minerals Daily Need Coverage Score
91%
Salami
37%
Turkey breast

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 1681mg)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 7.406g)
Which food is lower in glycemic index?
Turkey breast
Turkey breast is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey breast
Turkey breast 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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.