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Salami vs. White chocolate — In-Depth Nutrition Comparison

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What are the main differences between salami and white chocolate?

  • Salami has more selenium, manganese, vitamin B12, vitamin B3, copper, vitamin B6, and vitamin B1 than white chocolate.
  • Salami's daily need coverage for sodium is 72% higher.
  • White chocolate has 122 times less manganese than salami. Salami has 0.978mg of manganese, while white chocolate has 0.008mg.
  • White chocolate is lower in sodium.
  • White chocolate has a higher glycemic index (41) than salami (28).

We used Salami, cooked, beef and pork and Candies, white chocolate types in this comparison.

Infographic

Salami vs White chocolate 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +550%
Contains more CopperCopper +495%
Contains more ZincZinc +295.9%
Contains more ManganeseManganese +12125%
Contains more SeleniumSelenium +595.6%
Contains more CalciumCalcium +1226.7%
Contains less SodiumSodium -94.8%
~equal in Potassium ~286mg
~equal in Phosphorus ~176mg

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
8
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +482.5%
Contains more Vitamin B2Vitamin B2 +26.6%
Contains more Vitamin B3Vitamin B3 +712.5%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin B6Vitamin B6 +719.6%
Contains more Vitamin B12Vitamin B12 +171.4%
Contains more CholineCholine +216.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +336.4%
Contains more Vitamin KVitamin K +184.4%
Contains more FolateFolate +133.3%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +272.2%
Contains more WaterWater +3376.2%
Contains more OtherOther +210.7%
Contains more FatsFats +23.9%
Contains more CarbsCarbs +2368.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
3
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -52%
Contains more Mono. FatMonounsaturated fat +22.3%
Contains more Poly. FatPolyunsaturated fat +149.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami White chocolate DV% diff.
Sodium 1740mg 90mg 72%
Selenium 31.3µg 4.5µg 49%
Saturated fat 9.316g 19.412g 46%
Manganese 0.978mg 0.008mg 42%
Vitamin B12 1.52µg 0.56µg 40%
Copper 0.357mg 0.06mg 33%
Vitamin B3 6.053mg 0.745mg 33%
Protein 21.85g 5.87g 32%
Vitamin B6 0.459mg 0.056mg 31%
Vitamin B1 0.367mg 0.063mg 25%
Cholesterol 89mg 21mg 23%
Zinc 2.93mg 0.74mg 20%
Carbs 2.4g 59.24g 19%
Calcium 15mg 199mg 18%
Iron 1.56mg 0.24mg 17%
Choline 93.5mg 29.5mg 12%
Vitamin B5 1.201mg 0.608mg 12%
Polyunsaturated fat 2.529g 1.013g 10%
Fats 25.9g 32.09g 10%
Calories 336kcal 539kcal 10%
Vitamin B2 0.357mg 0.282mg 6%
Vitamin D 1µg 0µg 5%
Vitamin K 3.2µg 9.1µg 5%
Vitamin E 0.22mg 0.96mg 5%
Vitamin D 41IU 0IU 5%
Monounsaturated fat 11.127g 9.097g 5%
Phosphorus 191mg 176mg 2%
Magnesium 19mg 12mg 2%
Potassium 316mg 286mg 1%
Fiber 0g 0.2g 1%
Folate 3µg 7µg 1%
Vitamin A 0µg 9µg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 2.4g 59.04g N/A
Sugar 0.96g 59g N/A
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 White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
91%
Salami
26%
White chocolate

Comparison summary

Which food is lower in Cholesterol?
White chocolate
White chocolate is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 1650mg)
Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $0.2)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 58.04g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 10.096g)
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?
?
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.

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.