Salami vs. Wafer — In-Depth Nutrition Comparison
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What are the main differences between salami and wafer?
- Salami is richer in vitamin B12, selenium, vitamin B6, vitamin B3, zinc, and vitamin B5, while wafer is higher in iron.
- Salami's daily need coverage for vitamin B12 is 60% higher.
- Wafer has 45 times less cholesterol than salami. Salami has 89mg of cholesterol, while wafer has 2mg.
- Wafer has a higher glycemic index (61) than salami (28).
We used Salami, cooked, beef and pork and Cookies, chocolate wafers types in this comparison.
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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 PotassiumPotassium | +50.5% |
| Contains more ZincZinc | +168.8% |
| Contains more PhosphorusPhosphorus | +44.7% |
| Contains more ManganeseManganese | +40.5% |
| Contains more SeleniumSelenium | +449.1% |
| Contains more MagnesiumMagnesium | +178.9% |
| Contains more CalciumCalcium | +106.7% |
| Contains more IronIron | +157.1% |
| Contains more CopperCopper | +29.7% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +80.8% |
| Contains more Vitamin B2Vitamin B2 | +34.2% |
| Contains more Vitamin B3Vitamin B3 | +111.8% |
| Contains more Vitamin B5Vitamin B5 | +215.2% |
| Contains more Vitamin B6Vitamin B6 | +800% |
| Contains more Vitamin B12Vitamin B12 | +1588.9% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more CholineCholine | +553.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +227.3% |
| Contains more FolateFolate | +1466.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +231.1% |
| Contains more FatsFats | +82.4% |
| Contains more WaterWater | +904.2% |
| Contains more OtherOther | +133% |
| Contains more CarbsCarbs | +2929.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +128.7% |
| Contains less Sat. FatSaturated fat | -54.5% |
| Contains more Poly. FatPolyunsaturated fat | +64.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.52µg | 0.09µg | 60% |
| Sodium | 1740mg | 580mg | 50% |
| Selenium | 31.3µg | 5.7µg | 47% |
| Protein | 21.85g | 6.6g | 31% |
| Iron | 1.56mg | 4.01mg | 31% |
| Vitamin B6 | 0.459mg | 0.051mg | 31% |
| Cholesterol | 89mg | 2mg | 29% |
| Carbs | 2.4g | 72.7g | 23% |
| Saturated fat | 9.316g | 4.241g | 23% |
| Vitamin B3 | 6.053mg | 2.858mg | 20% |
| Fats | 25.9g | 14.2g | 18% |
| Zinc | 2.93mg | 1.09mg | 17% |
| Vitamin B5 | 1.201mg | 0.381mg | 16% |
| Monounsaturated fat | 11.127g | 4.865g | 16% |
| Vitamin B1 | 0.367mg | 0.203mg | 14% |
| Fiber | 0g | 3.4g | 14% |
| Choline | 93.5mg | 14.3mg | 14% |
| Copper | 0.357mg | 0.463mg | 12% |
| Manganese | 0.978mg | 0.696mg | 12% |
| Folate | 3µg | 47µg | 11% |
| Polyunsaturated fat | 2.529g | 4.153g | 11% |
| Phosphorus | 191mg | 132mg | 8% |
| Magnesium | 19mg | 53mg | 8% |
| Vitamin B2 | 0.357mg | 0.266mg | 7% |
| Calories | 336kcal | 433kcal | 5% |
| Vitamin D | 41IU | 0IU | 5% |
| Vitamin D | 1µg | 0µg | 5% |
| Caffeine | 0mg | 10mg | 3% |
| Potassium | 316mg | 210mg | 3% |
| Vitamin E | 0.22mg | 0.72mg | 3% |
| Calcium | 15mg | 31mg | 2% |
| Vitamin K | 3.2µg | 2.4µg | 1% |
| Net carbs | 2.4g | 69.3g | N/A |
| Sugar | 0.96g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.114mg | 0.096mg | 0% |
| Threonine | 0.521mg | 0.22mg | 0% |
| Isoleucine | 0.675mg | 0.261mg | 0% |
| Leucine | 0.929mg | 0.447mg | 0% |
| Lysine | 1.107mg | 0.281mg | 0% |
| Methionine | 0.301mg | 0.105mg | 0% |
| Phenylalanine | 0.481mg | 0.308mg | 0% |
| Valine | 0.668mg | 0.323mg | 0% |
| Histidine | 0.359mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
91%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Wafer contains less Sodium (difference - 1160mg)
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 5.075g)
Which food is cheaper?
Wafer is cheaper (difference - $2.7)
Which food is lower in Sugar?
Salami is lower in Sugar (difference - 36.47g)
Which food is lower in glycemic index?
Salami is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is richer in minerals?
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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.