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Salami vs. Flour — In-Depth Nutrition Comparison

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Significant differences between salami and flour

  • Salami has more vitamin B12, vitamin B6, copper, and zinc; however, flour is richer in folate, iron, and vitamin B1.
  • Salami covers your daily sodium needs 76% more than flour.
  • Flour contains less cholesterol.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of salami is 28.

Specific food types used in this comparison are Salami, cooked, beef and pork and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Salami vs Flour 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
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%
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +195.3%
Contains more CopperCopper +147.9%
Contains more ZincZinc +318.6%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +43.4%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +197.4%
Contains less SodiumSodium -99.9%
~equal in Calcium ~15mg
~equal in Selenium ~33.9µg

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% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +174.2%
Contains more Vitamin B6Vitamin B6 +943.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +966.7%
Contains more CholineCholine +799%
Contains more Vitamin B1Vitamin B1 +113.9%
Contains more Vitamin B2Vitamin B2 +38.4%
Contains more FolateFolate +6000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~5.904mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
4
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
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +111.5%
Contains more FatsFats +2542.9%
Contains more WaterWater +279.1%
Contains more OtherOther +913%
Contains more CarbsCarbs +3079.6%

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
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +12689.7%
Contains more Poly. FatPolyunsaturated fat +512.3%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Flour DV% diff.
Sodium 1740mg 2mg 76%
Vitamin B12 1.52µg 0µg 63%
Folate 3µg 183µg 45%
Saturated fat 9.316g 0.155g 42%
Iron 1.56mg 4.64mg 39%
Fats 25.9g 0.98g 38%
Vitamin B1 0.367mg 0.785mg 35%
Vitamin B6 0.459mg 0.044mg 32%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.087g 28%
Carbs 2.4g 76.31g 25%
Copper 0.357mg 0.144mg 24%
Protein 21.85g 10.33g 23%
Zinc 2.93mg 0.7mg 20%
Choline 93.5mg 10.4mg 15%
Vitamin B5 1.201mg 0.438mg 15%
Polyunsaturated fat 2.529g 0.413g 14%
Manganese 0.978mg 0.682mg 13%
Phosphorus 191mg 108mg 12%
Fiber 0g 2.7g 11%
Vitamin B2 0.357mg 0.494mg 11%
Potassium 316mg 107mg 6%
Vitamin D 1µg 0µg 5%
Selenium 31.3µg 33.9µg 5%
Vitamin D 41IU 0IU 5%
Vitamin K 3.2µg 0.3µg 2%
Calories 336kcal 364kcal 1%
Vitamin B3 6.053mg 5.904mg 1%
Vitamin E 0.22mg 0.06mg 1%
Magnesium 19mg 22mg 1%
Net carbs 2.4g 73.61g N/A
Calcium 15mg 15mg 0%
Sugar 0.96g 0.27g N/A
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.127mg 0%
Threonine 0.521mg 0.281mg 0%
Isoleucine 0.675mg 0.357mg 0%
Leucine 0.929mg 0.71mg 0%
Lysine 1.107mg 0.228mg 0%
Methionine 0.301mg 0.183mg 0%
Phenylalanine 0.481mg 0.52mg 0%
Valine 0.668mg 0.415mg 0%
Histidine 0.359mg 0.23mg 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 Flour
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
46%
Flour
Minerals Daily Need Coverage Score
91%
Salami
59%
Flour

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1738mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 9.161g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.7)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.