Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Salami

Chia seeds vs. Salami — In-Depth Nutrition Comparison

Compare

A recap on differences between chia seeds and salami

  • Chia seeds are higher in fiber, phosphorus, iron, manganese, magnesium, copper, calcium, and selenium, yet salami is higher in vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than salami.
  • Chia seeds contain 42 times more calcium than salami. While chia seeds contain 631mg of calcium, salami contains only 15mg.
  • The amount of sodium in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Salami, cooked, beef, and pork.

Infographic

Chia seeds vs Salami 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Salami
Salami
0
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%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +4106.7%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +394.9%
Contains more CopperCopper +158.8%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +350.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +76.4%

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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Salami
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +68.9%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more FolateFolate +1533.3%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Salami DV% diff.
Polyunsaturated fat 23.665g 2.529g 141%
Fiber 34.4g 0g 138%
Phosphorus 860mg 191mg 96%
Iron 7.72mg 1.56mg 77%
Manganese 2.723mg 0.978mg 76%
Sodium 16mg 1740mg 75%
Magnesium 335mg 19mg 75%
Vitamin B12 0µg 1.52µg 63%
Copper 0.924mg 0.357mg 63%
Calcium 631mg 15mg 62%
Selenium 55.2µg 31.3µg 43%
Vitamin B6 0.459mg 35%
Cholesterol 0mg 89mg 30%
Saturated fat 3.33g 9.316g 27%
Vitamin B5 1.201mg 24%
Monounsaturated fat 2.309g 11.127g 22%
Vitamin B1 0.62mg 0.367mg 21%
Choline 93.5mg 17%
Vitamin B3 8.83mg 6.053mg 17%
Zinc 4.58mg 2.93mg 15%
Vitamin B2 0.17mg 0.357mg 14%
Carbs 42.12g 2.4g 13%
Folate 49µg 3µg 12%
Protein 16.54g 21.85g 11%
Calories 486kcal 336kcal 8%
Fats 30.74g 25.9g 7%
Vitamin D 41IU 5%
Vitamin D 1µg 5%
Vitamin K 3.2µg 3%
Potassium 407mg 316mg 3%
Vitamin E 0.5mg 0.22mg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 2.4g N/A
Sugar 0.96g N/A
Trans fat 0.14g 0.586g N/A
Tryptophan 0.436mg 0.114mg 0%
Threonine 0.709mg 0.521mg 0%
Isoleucine 0.801mg 0.675mg 0%
Leucine 1.371mg 0.929mg 0%
Lysine 0.97mg 1.107mg 0%
Methionine 0.588mg 0.301mg 0%
Phenylalanine 1.016mg 0.481mg 0%
Valine 0.95mg 0.668mg 0%
Histidine 0.531mg 0.359mg 0%
Omega-3 - ALA 17.83g 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 5.835g 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Salami
Salami
2
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
Contains more FatsFats +18.7%
Contains more CarbsCarbs +1655%
Contains more ProteinProtein +32.1%
Contains more WaterWater +679.1%
~equal in Other ~4.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Salami
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Poly. FatPolyunsaturated fat +835.7%
Contains more Mono. FatMonounsaturated fat +381.9%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Salami
Salami vs Bologna sausage
Bologna sausage
Salami
Salami vs Pepperoni
Pepperoni
Salami
Salami vs Cervelat
Cervelat

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.