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Salami vs. Wasabi — In-Depth Nutrition Comparison

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How are salami and wasabi different?

  • Salami is higher in vitamin B12, vitamin B3, manganese, copper, vitamin B5, and vitamin B1; however, wasabi is richer in vitamin C and fiber.
  • Daily need coverage for sodium for salami is 75% higher.
  • Wasabi has less cholesterol.
  • Salami has a lower glycemic index (28) than wasabi (41).

Salami, cooked, beef and pork and Wasabi, root, raw are the varieties used in this article.

Infographic

Salami vs Wasabi infographic
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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.
Salami
6
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%
Wasabi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more IronIron +51.5%
Contains more CopperCopper +130.3%
Contains more ZincZinc +80.9%
Contains more PhosphorusPhosphorus +138.8%
Contains more ManganeseManganese +150.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +263.2%
Contains more CalciumCalcium +753.3%
Contains more PotassiumPotassium +79.7%
Contains less SodiumSodium -99%

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
10
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%
Wasabi
3
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +180.2%
Contains more Vitamin B2Vitamin B2 +213.2%
Contains more Vitamin B3Vitamin B3 +714.7%
Contains more Vitamin B5Vitamin B5 +491.6%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +500%

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
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +355.2%
Contains more FatsFats +4011.1%
Contains more OtherOther +142.7%
Contains more CarbsCarbs +880.8%
Contains more WaterWater +52.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Wasabi DV% diff.
Sodium 1740mg 17mg 75%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 57%
Vitamin C 0mg 41.9mg 47%
Saturated fat 9.316g 42%
Fats 25.9g 0.63g 39%
Protein 21.85g 4.8g 34%
Vitamin B3 6.053mg 0.743mg 33%
Fiber 0g 7.8g 31%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 28%
Manganese 0.978mg 0.391mg 26%
Copper 0.357mg 0.155mg 22%
Vitamin B1 0.367mg 0.131mg 20%
Vitamin B5 1.201mg 0.203mg 20%
Vitamin B2 0.357mg 0.114mg 19%
Choline 93.5mg 17%
Polyunsaturated fat 2.529g 17%
Phosphorus 191mg 80mg 16%
Vitamin B6 0.459mg 0.274mg 14%
Zinc 2.93mg 1.62mg 12%
Magnesium 19mg 69mg 12%
Calories 336kcal 109kcal 11%
Calcium 15mg 128mg 11%
Carbs 2.4g 23.54g 7%
Iron 1.56mg 1.03mg 7%
Potassium 316mg 568mg 7%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Folate 3µg 18µg 4%
Vitamin K 3.2µg 3%
Vitamin E 0.22mg 1%
Net carbs 2.4g 15.74g N/A
Sugar 0.96g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 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 Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
91%
Salami
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 1723mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 9.316g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 13)
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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.