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Swiss cheese vs. Salami — In-Depth Nutrition Comparison

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How are Swiss cheese and salami different?

  • Swiss cheese is higher in calcium, vitamin B12, and phosphorus; however, salami is richer in manganese, vitamin B3, copper, vitamin B6, and vitamin B1.
  • Daily need coverage for calcium for Swiss cheese is 88% higher.
  • Swiss cheese contains 3 times more phosphorus than salami. While Swiss cheese contains 574mg of phosphorus, salami contains only 191mg.
  • Salami has less saturated fat.

Cheese, swiss and Salami, cooked, beef and pork are the varieties used in this article.

Infographic

Swiss cheese vs Salami 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Salami
4
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 +73.7%
Contains more CalciumCalcium +5833.3%
Contains more ZincZinc +49.1%
Contains more PhosphorusPhosphorus +200.5%
Contains less SodiumSodium -89.3%
Contains more PotassiumPotassium +338.9%
Contains more IronIron +1100%
Contains more CopperCopper +659.6%
Contains more ManganeseManganese +3661.5%
~equal in Selenium ~31.3µg

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin B12Vitamin B12 +101.3%
Contains more FolateFolate +233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3236.4%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +9357.8%
Contains more Vitamin B5Vitamin B5 +240.2%
Contains more Vitamin B6Vitamin B6 +546.5%
Contains more Vitamin KVitamin K +128.6%
Contains more CholineCholine +503.2%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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 ProteinProtein +23.4%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +66.7%
Contains more WaterWater +20.1%
Contains more OtherOther +56.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
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
Contains less Sat. FatSaturated fat -48.9%
Contains more Mono. FatMonounsaturated fat +38.3%
Contains more Poly. FatPolyunsaturated fat +88.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Salami DV% diff.
Calcium 890mg 15mg 88%
Sodium 187mg 1740mg 68%
Vitamin B12 3.06µg 1.52µg 64%
Phosphorus 574mg 191mg 55%
Manganese 0.026mg 0.978mg 41%
Saturated fat 18.227g 9.316g 41%
Vitamin B3 0.064mg 6.053mg 37%
Copper 0.047mg 0.357mg 34%
Vitamin A 288µg 0µg 32%
Vitamin B1 0.011mg 0.367mg 30%
Vitamin B6 0.071mg 0.459mg 30%
Iron 0.13mg 1.56mg 18%
Vitamin B5 0.353mg 1.201mg 17%
Choline 15.5mg 93.5mg 14%
Zinc 4.37mg 2.93mg 13%
Protein 26.96g 21.85g 10%
Monounsaturated fat 8.046g 11.127g 8%
Polyunsaturated fat 1.341g 2.529g 8%
Fats 30.99g 25.9g 8%
Potassium 72mg 316mg 7%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Vitamin B2 0.302mg 0.357mg 4%
Calories 393kcal 336kcal 3%
Magnesium 33mg 19mg 3%
Vitamin E 0.6mg 0.22mg 3%
Selenium 30µg 31.3µg 2%
Vitamin K 1.4µg 3.2µg 2%
Folate 10µg 3µg 2%
Cholesterol 93mg 89mg 1%
Carbs 1.44g 2.4g 0%
Net carbs 1.44g 2.4g N/A
Sugar 0g 0.96g N/A
Trans fat 0.987g 0.586g N/A
Tryptophan 0.401mg 0.114mg 0%
Threonine 1.038mg 0.521mg 0%
Isoleucine 1.537mg 0.675mg 0%
Leucine 2.959mg 0.929mg 0%
Lysine 2.585mg 1.107mg 0%
Methionine 0.784mg 0.301mg 0%
Phenylalanine 1.662mg 0.481mg 0%
Valine 2.139mg 0.668mg 0%
Histidine 1.065mg 0.359mg 0%
Omega-3 - ALA 0.125g 0.126g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.084g N/A
Omega-6 - Linoleic acid 0.734g 2.104g N/A

Which food is preferable for your diet?

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

People also compare

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
48%
Swiss cheese
57%
Salami
Minerals Daily Need Coverage Score
87%
Swiss cheese
91%
Salami

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 1553mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 8.911g)
Which food is cheaper?
Salami
Salami is cheaper (difference - $0.9)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is richer in minerals?
?
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.