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Salami vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between salami and winter melon

  • Winter melon has less vitamin B12, selenium, manganese, copper, vitamin B3, vitamin B6, and vitamin B1.
  • Salami's daily need coverage for sodium is 71% more.
  • Winter melon is lower in cholesterol.

The food varieties used in the comparison are Salami, cooked, beef and pork and Waxgourd, (chinese preserving melon), raw.

Infographic

Salami vs Winter melon 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
8
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +5166.7%
Contains more IronIron +290%
Contains more CopperCopper +1452.2%
Contains more ZincZinc +380.3%
Contains more PhosphorusPhosphorus +905.3%
Contains more ManganeseManganese +1586.2%
Contains more SeleniumSelenium +15550%
Contains more CalciumCalcium +26.7%
Contains less SodiumSodium -93.6%

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%
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +817.5%
Contains more Vitamin B2Vitamin B2 +224.5%
Contains more Vitamin B3Vitamin B3 +1413.3%
Contains more Vitamin B5Vitamin B5 +803%
Contains more Vitamin B6Vitamin B6 +1211.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin A ~0µg

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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +5362.5%
Contains more FatsFats +12850%
Contains more OtherOther +1453.3%
Contains more CarbsCarbs +25%
Contains more WaterWater +112.7%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +29973%
Contains more Poly. FatPolyunsaturated fat +2806.9%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Winter melon DV% diff.
Sodium 1740mg 111mg 71%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.2µg 57%
Protein 21.85g 0.4g 43%
Saturated fat 9.316g 0.016g 42%
Manganese 0.978mg 0.058mg 40%
Fats 25.9g 0.2g 40%
Copper 0.357mg 0.023mg 37%
Vitamin B3 6.053mg 0.4mg 35%
Vitamin B6 0.459mg 0.035mg 33%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.037g 28%
Vitamin B1 0.367mg 0.04mg 27%
Phosphorus 191mg 19mg 25%
Vitamin B5 1.201mg 0.133mg 21%
Zinc 2.93mg 0.61mg 21%
Vitamin B2 0.357mg 0.11mg 19%
Choline 93.5mg 17%
Polyunsaturated fat 2.529g 0.087g 16%
Calories 336kcal 13kcal 16%
Iron 1.56mg 0.4mg 15%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Potassium 316mg 6mg 9%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin K 3.2µg 3%
Magnesium 19mg 10mg 2%
Vitamin E 0.22mg 1%
Folate 3µg 5µg 1%
Carbs 2.4g 3g 0%
Net carbs 2.4g 0.1g N/A
Calcium 15mg 19mg 0%
Sugar 0.96g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.002mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0.009mg 0%
Methionine 0.301mg 0.003mg 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 Winter melon
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
8%
Winter melon
Minerals Daily Need Coverage Score
91%
Salami
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 1629mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 9.3g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 28)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.7)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.