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

Flax seeds vs. Salami — In-Depth Nutrition Comparison

Compare

How are flax seeds and salami different?

  • Flax seeds are higher in fiber, vitamin B1, copper, magnesium, manganese, phosphorus, and iron; however, salami is richer in vitamin B12.
  • Daily need coverage for fiber for flax seeds is 109% higher.
  • Flax seeds contain 21 times more magnesium than salami. While flax seeds contain 392mg of magnesium, salami contains only 19mg.
  • Flax seeds have less sodium.

Seeds, flaxseed and Salami, cooked, beef, and pork are the varieties used in this article.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Salami
Salami
1
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 +1963.2%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +157.3%
Contains more IronIron +267.3%
Contains more CopperCopper +241.7%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +236.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +153.8%
Contains more SeleniumSelenium +23.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Salami
Salami
6
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 +40.9%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin KVitamin K +34.4%
Contains more FolateFolate +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +96.5%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18.8%
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.459mg

All nutrients comparison - raw data values

Nutrient Flax seeds Salami DV% diff.
Polyunsaturated fat 28.73g 2.529g 175%
Fiber 27.3g 0g 109%
Vitamin B1 1.644mg 0.367mg 106%
Copper 1.22mg 0.357mg 96%
Magnesium 392mg 19mg 89%
Sodium 30mg 1740mg 74%
Manganese 2.482mg 0.978mg 65%
Phosphorus 642mg 191mg 64%
Vitamin B12 0µg 1.52µg 63%
Iron 5.73mg 1.56mg 52%
Cholesterol 0mg 89mg 30%
Saturated fat 3.663g 9.316g 26%
Fats 42.16g 25.9g 25%
Calcium 255mg 15mg 24%
Folate 87µg 3µg 21%
Vitamin B3 3.08mg 6.053mg 19%
Vitamin B2 0.161mg 0.357mg 15%
Potassium 813mg 316mg 15%
Zinc 4.34mg 2.93mg 13%
Selenium 25.4µg 31.3µg 11%
Calories 534kcal 336kcal 10%
Carbs 28.88g 2.4g 9%
Monounsaturated fat 7.527g 11.127g 9%
Protein 18.29g 21.85g 7%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Vitamin B5 0.985mg 1.201mg 4%
Choline 78.7mg 93.5mg 3%
Vitamin E 0.31mg 0.22mg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin K 4.3µg 3.2µg 1%
Vitamin B6 0.473mg 0.459mg 1%
Net carbs 1.58g 2.4g N/A
Sugar 1.55g 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.297mg 0.114mg 0%
Threonine 0.766mg 0.521mg 0%
Isoleucine 0.896mg 0.675mg 0%
Leucine 1.235mg 0.929mg 0%
Lysine 0.862mg 1.107mg 0%
Methionine 0.37mg 0.301mg 0%
Phenylalanine 0.957mg 0.481mg 0%
Valine 1.072mg 0.668mg 0%
Histidine 0.472mg 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Salami
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
Contains more FatsFats +62.8%
Contains more CarbsCarbs +1103.3%
Contains more ProteinProtein +19.5%
Contains more WaterWater +549.3%
Contains more OtherOther +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -60.7%
Contains more Poly. FatPolyunsaturated fat +1036%
Contains more Mono. FatMonounsaturated fat +47.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Salami
Salami
1
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +161.4%
Contains more GlucoseGlucose +30%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.