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Salami vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between Salami and Turkey meat

  • Salami is higher in Manganese, Copper, Vitamin B1, Vitamin B12, and Iron, yet Turkey meat is higher in Vitamin B3, and Vitamin B6.
  • Salami covers your daily Sodium needs 71% more than Turkey meat.
  • Salami contains 70 times more Manganese than Turkey meat. While Salami contains 0.978mg of Manganese, Turkey meat contains only 0.014mg.
  • The amount of Sodium in Turkey meat is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Salami vs Turkey meat 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
5
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more PotassiumPotassium +32.2%
Contains more IronIron +43.1%
Contains more CopperCopper +283.9%
Contains more ZincZinc +18.1%
Contains more ManganeseManganese +6885.7%
Contains more MagnesiumMagnesium +57.9%
Contains more PhosphorusPhosphorus +16.8%
Contains less SodiumSodium -94.1%
~equal in Calcium ~14mg
~equal in Selenium ~29.8µg

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
7
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% 30% 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 0% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin E Vitamin E +214.3%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B1Vitamin B1 +715.6%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B12Vitamin B12 +49%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +58.2%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Choline ~87.4mg

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +250.5%
Contains more CarbsCarbs +3900%
Contains more OtherOther +870.8%
Contains more ProteinProtein +30.7%
Contains more WaterWater +40.6%

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% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated Fat +320.4%
Contains more Poly. FatPolyunsaturated fat +19.3%
Contains less Sat. FatSaturated Fat -76.9%

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 meat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Salami Turkey meat Opinion
Calories 336kcal 189kcal Salami
Protein 21.85g 28.55g Turkey meat
Fats 25.9g 7.39g Salami
Net carbs 2.4g 0.06g Salami
Carbs 2.4g 0.06g Salami
Cholesterol 89mg 109mg Salami
Vitamin D 41IU 15IU Salami
Magnesium 19mg 30mg Turkey meat
Calcium 15mg 14mg Salami
Potassium 316mg 239mg Salami
Iron 1.56mg 1.09mg Salami
Sugar 0.96g 0g Turkey meat
Copper 0.357mg 0.093mg Salami
Zinc 2.93mg 2.48mg Salami
Phosphorus 191mg 223mg Turkey meat
Sodium 1740mg 103mg Turkey meat
Vitamin A 0IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.22mg 0.07mg Salami
Vitamin D 1µg 0.4µg Salami
Manganese 0.978mg 0.014mg Salami
Selenium 31.3µg 29.8µg Salami
Vitamin B1 0.367mg 0.045mg Salami
Vitamin B2 0.357mg 0.281mg Salami
Vitamin B3 6.053mg 9.573mg Turkey meat
Vitamin B5 1.201mg 0.948mg Salami
Vitamin B6 0.459mg 0.616mg Turkey meat
Vitamin B12 1.52µg 1.02µg Salami
Vitamin K 3.2µg 0µg Salami
Folate 3µg 9µg Turkey meat
Trans Fat 0.586g 0.101g Turkey meat
Choline 93.5mg 87.4mg Salami
Saturated Fat 9.316g 2.155g Turkey meat
Monounsaturated Fat 11.127g 2.647g Salami
Polyunsaturated fat 2.529g 2.119g Salami
Tryptophan 0.114mg 0.291mg Turkey meat
Threonine 0.521mg 1.004mg Turkey meat
Isoleucine 0.675mg 0.796mg Turkey meat
Leucine 0.929mg 1.925mg Turkey meat
Lysine 1.107mg 2.282mg Turkey meat
Methionine 0.301mg 0.724mg Turkey meat
Phenylalanine 0.481mg 0.903mg Turkey meat
Valine 0.668mg 0.902mg Turkey meat
Histidine 0.359mg 0.749mg Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - ALA 0.126g 0.105g Salami
Omega-3 - DPA 0g 0.008g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0g 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.084g 0.014g Salami
Omega-6 - Linoleic acid 2.104g 1.841g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Turkey meat
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
58%
Salami
50%
Turkey meat
Minerals Daily Need Coverage Score
91%
Salami
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 1637mg)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 7.161g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.7)
Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 20mg)
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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.