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Tomato paste vs. Salami — In-Depth Nutrition Comparison

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A recap on differences between tomato paste and salami

  • Tomato paste is higher in vitamin A, vitamin E, and vitamin C, yet salami is higher in vitamin B12, selenium, manganese, and vitamin B1.
  • Salami covers your daily sodium needs 73% more than tomato paste.
  • The amount of sodium in tomato paste is lower.
  • The glycemic index of salami is lower.

Food varieties used in this article are Tomato products, canned, paste, without salt added and Salami, cooked, beef and pork.

Infographic

Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
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 +121.1%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +220.9%
Contains more IronIron +91%
Contains less SodiumSodium -96.6%
Contains more ZincZinc +365.1%
Contains more PhosphorusPhosphorus +130.1%
Contains more ManganeseManganese +223.8%
Contains more SeleniumSelenium +490.6%
~equal in Copper ~0.357mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1854.5%
Contains more Vitamin KVitamin K +256.3%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +511.7%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +96.8%
Contains more Vitamin B5Vitamin B5 +745.8%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +142.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 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 CarbsCarbs +687.9%
Contains more WaterWater +62.6%
Contains more ProteinProtein +405.8%
Contains more FatsFats +5410.6%
Contains more OtherOther +66.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Salami
2
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 -98.9%
Contains more Mono. FatMonounsaturated fat +16507.5%
Contains more Poly. FatPolyunsaturated fat +1480.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more GlucoseGlucose +1005.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +46.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato paste Salami DV% diff.
Sodium 59mg 1740mg 73%
Vitamin B12 0µg 1.52µg 63%
Selenium 5.3µg 31.3µg 47%
Saturated fat 0.1g 9.316g 42%
Fats 0.47g 25.9g 39%
Protein 4.32g 21.85g 35%
Cholesterol 0mg 89mg 30%
Manganese 0.302mg 0.978mg 29%
Monounsaturated fat 0.067g 11.127g 28%
Vitamin E 4.3mg 0.22mg 27%
Vitamin B1 0.06mg 0.367mg 26%
Vitamin C 21.9mg 0mg 24%
Potassium 1014mg 316mg 21%
Vitamin B5 0.142mg 1.201mg 21%
Zinc 0.63mg 2.93mg 21%
Vitamin B6 0.216mg 0.459mg 19%
Vitamin B3 3.076mg 6.053mg 19%
Iron 2.98mg 1.56mg 18%
Polyunsaturated fat 0.16g 2.529g 16%
Fiber 4.1g 0g 16%
Vitamin B2 0.153mg 0.357mg 16%
Phosphorus 83mg 191mg 15%
Calories 82kcal 336kcal 13%
Choline 38.5mg 93.5mg 10%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 0g 7%
Vitamin K 11.4µg 3.2µg 7%
Carbs 18.91g 2.4g 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Magnesium 42mg 19mg 5%
Calcium 36mg 15mg 2%
Folate 12µg 3µg 2%
Copper 0.365mg 0.357mg 1%
Net carbs 14.81g 2.4g N/A
Sugar 12.18g 0.96g N/A
Starch 0.22g 0%
Trans fat 0g 0.586g N/A
Tryptophan 0.031mg 0.114mg 0%
Threonine 0.133mg 0.521mg 0%
Isoleucine 0.089mg 0.675mg 0%
Leucine 0.124mg 0.929mg 0%
Lysine 0.134mg 1.107mg 0%
Methionine 0.027mg 0.301mg 0%
Phenylalanine 0.13mg 0.481mg 0%
Valine 0.088mg 0.668mg 0%
Histidine 0.071mg 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

Which food is preferable for your diet?

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

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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
31%
Tomato paste
57%
Salami
Minerals Daily Need Coverage Score
49%
Tomato paste
91%
Salami

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 1681mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 9.216g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2.7)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 11.22g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 17)
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.
Which food is richer in vitamins?
?
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.