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  6. Tofu vs. Salami

Tofu vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between tofu and salami?

  • Tofu is richer in iron and calcium, while salami is higher in vitamin B12, selenium, vitamin B3, vitamin B6, and vitamin B1.
  • Salami's daily need coverage for sodium is 75% higher.
  • Salami has 23 times less calcium than tofu. Tofu has 350mg of calcium, while salami has 15mg.
  • Tofu is lower in saturated fat.
  • Salami has a higher glycemic index (28) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Salami, cooked, beef, and pork types in this comparison.

Infographic

Tofu 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.
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Salami
Salami
6
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 +57.9%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +243.6%
Contains less SodiumSodium -99.6%
Contains more PotassiumPotassium +161.2%
Contains more CopperCopper +85%
Contains more ZincZinc +266.3%
Contains more PhosphorusPhosphorus +96.9%
Contains more ManganeseManganese +61.7%
Contains more SeleniumSelenium +251.7%

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.
Tofu
Tofu
2
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Salami
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%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +353.1%
Contains more Vitamin B2Vitamin B2 +586.5%
Contains more Vitamin B3Vitamin B3 +3004.1%
Contains more Vitamin B5Vitamin B5 +1666.2%
Contains more Vitamin B6Vitamin B6 +876.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more CholineCholine +224.7%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Salami DV% diff.
Sodium 7mg 1740mg 75%
Vitamin B12 0µg 1.52µg 63%
Iron 5.36mg 1.56mg 48%
Selenium 8.9µg 31.3µg 41%
Saturated fat 0.691g 9.316g 39%
Vitamin B3 0.195mg 6.053mg 37%
Calcium 350mg 15mg 34%
Vitamin B6 0.047mg 0.459mg 32%
Fats 4.78g 25.9g 32%
Cholesterol 0mg 89mg 30%
Protein 8.08g 21.85g 28%
Monounsaturated fat 1.056g 11.127g 25%
Vitamin B1 0.081mg 0.367mg 24%
Vitamin B5 0.068mg 1.201mg 23%
Vitamin B2 0.052mg 0.357mg 23%
Zinc 0.8mg 2.93mg 19%
Copper 0.193mg 0.357mg 18%
Manganese 0.605mg 0.978mg 16%
Calories 76kcal 336kcal 13%
Phosphorus 97mg 191mg 13%
Choline 28.8mg 93.5mg 12%
Potassium 121mg 316mg 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Magnesium 30mg 19mg 3%
Folate 15µg 3µg 3%
Fiber 0.3g 0g 1%
Polyunsaturated fat 2.699g 2.529g 1%
Vitamin E 0.01mg 0.22mg 1%
Vitamin K 2.4µg 3.2µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 2.4g N/A
Carbs 1.87g 2.4g 0%
Sugar 0.62g 0.96g N/A
Trans fat 0g 0.586g N/A
Tryptophan 0.12mg 0.114mg 0%
Threonine 0.402mg 0.521mg 0%
Isoleucine 0.435mg 0.675mg 0%
Leucine 0.713mg 0.929mg 0%
Lysine 0.452mg 1.107mg 0%
Methionine 0.108mg 0.301mg 0%
Phenylalanine 0.428mg 0.481mg 0%
Valine 0.446mg 0.668mg 0%
Histidine 0.221mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Salami
Salami
4
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 WaterWater +87.1%
Contains more ProteinProtein +170.4%
Contains more FatsFats +441.8%
Contains more CarbsCarbs +28.3%
Contains more OtherOther +547.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 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 -92.6%
Contains more Mono. FatMonounsaturated fat +953.7%
~equal in Polyunsaturated fat ~2.529g

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.