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  6. Salami vs. Yam

Salami vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Salami and Yam

  • The amount of Vitamin B12, Selenium, Vitamin B3, Manganese, Vitamin B2, Zinc, and Vitamin B1 in Salami is higher than in Yam.
  • Salami covers your daily Sodium needs 75% more than Yam.
  • Yam contains less Cholesterol.

Specific food types used in this comparison are Salami, cooked, beef and pork and Yam, raw.

Infographic

Salami vs Yam 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
Salami
6
:
4
Yam
Yam
Contains more Iron +188.9%
Contains more Phosphorus +247.3%
Contains more Zinc +1120.8%
Contains more Copper +100.6%
Contains more Manganese +146.3%
Contains more Selenium +4371.4%
Contains more Calcium +13.3%
Contains more Magnesium +10.5%
Contains more Potassium +158.2%
Contains less Sodium -99.5%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +188.9%
Contains more Phosphorus +247.3%
Contains more Zinc +1120.8%
Contains more Copper +100.6%
Contains more Manganese +146.3%
Contains more Selenium +4371.4%
Contains more Calcium +13.3%
Contains more Magnesium +10.5%
Contains more Potassium +158.2%
Contains less Sodium -99.5%

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
Salami
8
:
4
Yam
Yam
Contains more Vitamin D +∞%
Contains more Vitamin B1 +227.7%
Contains more Vitamin B2 +1015.6%
Contains more Vitamin B3 +996.6%
Contains more Vitamin B5 +282.5%
Contains more Vitamin B6 +56.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +39.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +59.1%
Contains more Vitamin C +∞%
Contains more Folate +666.7%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +227.7%
Contains more Vitamin B2 +1015.6%
Contains more Vitamin B3 +996.6%
Contains more Vitamin B5 +282.5%
Contains more Vitamin B6 +56.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +39.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +59.1%
Contains more Vitamin C +∞%
Contains more Folate +666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Yam
Yam
Contains more Protein +1328.1%
Contains more Fats +15135.3%
Contains more Other +468.3%
Contains more Carbs +1061.7%
Contains more Water +54%
Salami
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +1328.1%
Contains more Fats +15135.3%
Contains more Other +468.3%
Contains more Carbs +1061.7%
Contains more Water +54%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +185350%
Contains more Polyunsaturated fat +3227.6%
Contains less Saturated Fat -99.6%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +185350%
Contains more Polyunsaturated fat +3227.6%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Yam Opinion
Net carbs 2.4g 23.78g Yam
Protein 21.85g 1.53g Salami
Fats 25.9g 0.17g Salami
Carbs 2.4g 27.88g Yam
Calories 336kcal 118kcal Salami
Sugar 0.96g 0.5g Yam
Fiber 0g 4.1g Yam
Calcium 15mg 17mg Yam
Iron 1.56mg 0.54mg Salami
Magnesium 19mg 21mg Yam
Phosphorus 191mg 55mg Salami
Potassium 316mg 816mg Yam
Sodium 1740mg 9mg Yam
Zinc 2.93mg 0.24mg Salami
Copper 0.357mg 0.178mg Salami
Manganese 0.978mg 0.397mg Salami
Selenium 31.3µg 0.7µg Salami
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.22mg 0.35mg Yam
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.367mg 0.112mg Salami
Vitamin B2 0.357mg 0.032mg Salami
Vitamin B3 6.053mg 0.552mg Salami
Vitamin B5 1.201mg 0.314mg Salami
Vitamin B6 0.459mg 0.293mg Salami
Folate 3µg 23µg Yam
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 2.3µg Salami
Tryptophan 0.114mg 0.012mg Salami
Threonine 0.521mg 0.054mg Salami
Isoleucine 0.675mg 0.052mg Salami
Leucine 0.929mg 0.096mg Salami
Lysine 1.107mg 0.059mg Salami
Methionine 0.301mg 0.021mg Salami
Phenylalanine 0.481mg 0.071mg Salami
Valine 0.668mg 0.062mg Salami
Histidine 0.359mg 0.034mg Salami
Cholesterol 89mg 0mg Yam
Trans Fat 0.586g 0g Yam
Saturated Fat 9.316g 0.037g Yam
Monounsaturated Fat 11.127g 0.006g Salami
Polyunsaturated fat 2.529g 0.076g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
58%
Salami
19%
Yam
Minerals Daily Need Coverage Score
91%
Salami
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1731mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 9.279g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 23)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.