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  6. Salami vs. Turkey meat

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.
  • The glycemic index of 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
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
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% 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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin EVitamin 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
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
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 DV% diff.
Sodium 1740mg 103mg 71%
Manganese 0.978mg 0.014mg 42%
Saturated fat 9.316g 2.155g 33%
Copper 0.357mg 0.093mg 29%
Fats 25.9g 7.39g 28%
Vitamin B1 0.367mg 0.045mg 27%
Vitamin B3 6.053mg 9.573mg 22%
Vitamin B12 1.52µg 1.02µg 21%
Monounsaturated fat 11.127g 2.647g 21%
Protein 21.85g 28.55g 13%
Vitamin B6 0.459mg 0.616mg 12%
Calories 336kcal 189kcal 7%
Cholesterol 89mg 109mg 7%
Vitamin B2 0.357mg 0.281mg 6%
Iron 1.56mg 1.09mg 6%
Phosphorus 191mg 223mg 5%
Vitamin B5 1.201mg 0.948mg 5%
Zinc 2.93mg 2.48mg 4%
Vitamin K 3.2µg 0µg 3%
Polyunsaturated fat 2.529g 2.119g 3%
Vitamin D 1µg 0.4µg 3%
Selenium 31.3µg 29.8µg 3%
Magnesium 19mg 30mg 3%
Vitamin D 41IU 15IU 3%
Potassium 316mg 239mg 2%
Folate 3µg 9µg 2%
Choline 93.5mg 87.4mg 1%
Carbs 2.4g 0.06g 1%
Vitamin A 0µg 12µg 1%
Vitamin E 0.22mg 0.07mg 1%
Net carbs 2.4g 0.06g N/A
Calcium 15mg 14mg 0%
Sugar 0.96g 0g N/A
Trans fat 0.586g 0.101g N/A
Tryptophan 0.114mg 0.291mg 0%
Threonine 0.521mg 1.004mg 0%
Isoleucine 0.675mg 0.796mg 0%
Leucine 0.929mg 1.925mg 0%
Lysine 1.107mg 2.282mg 0%
Methionine 0.301mg 0.724mg 0%
Phenylalanine 0.481mg 0.903mg 0%
Valine 0.668mg 0.902mg 0%
Histidine 0.359mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.126g 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.084g 0.014g N/A
Omega-6 - Linoleic acid 2.104g 1.841g N/A

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
57%
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.