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Turkey breast vs. Salami — In-Depth Nutrition Comparison

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Significant differences between turkey breast and salami

  • The amount of vitamin B12, manganese, copper, vitamin B1, vitamin B2, selenium, zinc, and vitamin B5 in salami is higher than in turkey breast.
  • Salami covers your daily sodium needs 73% more than turkey breast.
  • Turkey breast contains less saturated fat.
  • Salami has a higher glycemic index. The glycemic index of salami is 28, while the glycemic index of turkey breast is 0.

Specific food types used in this comparison are Turkey, all classes, breast, meat and skin, raw and Salami, cooked, beef and pork.

Infographic

Turkey breast 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 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Salami
7
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 +26.3%
Contains less SodiumSodium -96.6%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +30%
Contains more CopperCopper +382.4%
Contains more ZincZinc +86.6%
Contains more ManganeseManganese +5333.3%
Contains more SeleniumSelenium +39.7%
~equal in Phosphorus ~191mg

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% 0.67% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Salami
9
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 FolateFolate +133.3%
Contains more Vitamin B1Vitamin B1 +532.8%
Contains more Vitamin B2Vitamin B2 +210.4%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more Vitamin B5Vitamin B5 +93.4%
Contains more Vitamin B12Vitamin B12 +261.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.459mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 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 WaterWater +55%
Contains more FatsFats +268.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +348.1%
~equal in Protein ~21.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 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 -79.5%
Contains more Mono. FatMonounsaturated fat +318.3%
Contains more Poly. FatPolyunsaturated fat +52.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey breast Salami DV% diff.
Sodium 59mg 1740mg 73%
Vitamin B12 0.42µg 1.52µg 46%
Manganese 0.018mg 0.978mg 42%
Saturated fat 1.91g 9.316g 34%
Copper 0.074mg 0.357mg 31%
Fats 7.02g 25.9g 29%
Vitamin B1 0.058mg 0.367mg 26%
Monounsaturated fat 2.66g 11.127g 21%
Vitamin B2 0.115mg 0.357mg 19%
Choline 93.5mg 17%
Selenium 22.4µg 31.3µg 16%
Vitamin B5 0.621mg 1.201mg 12%
Zinc 1.57mg 2.93mg 12%
Calories 157kcal 336kcal 9%
Cholesterol 65mg 89mg 8%
Polyunsaturated fat 1.66g 2.529g 6%
Vitamin D 1µg 5%
Iron 1.2mg 1.56mg 5%
Vitamin D 41IU 5%
Vitamin B3 5.2mg 6.053mg 5%
Vitamin K 3.2µg 3%
Vitamin B6 0.48mg 0.459mg 2%
Phosphorus 186mg 191mg 1%
Folate 7µg 3µg 1%
Carbs 0g 2.4g 1%
Magnesium 24mg 19mg 1%
Potassium 275mg 316mg 1%
Vitamin E 0.22mg 1%
Protein 21.89g 21.85g 0%
Net carbs 0g 2.4g N/A
Calcium 13mg 15mg 0%
Sugar 0.96g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.586g N/A
Tryptophan 0.242mg 0.114mg 0%
Threonine 0.957mg 0.521mg 0%
Isoleucine 1.099mg 0.675mg 0%
Leucine 1.704mg 0.929mg 0%
Lysine 1.996mg 1.107mg 0%
Methionine 0.616mg 0.301mg 0%
Phenylalanine 0.857mg 0.481mg 0%
Valine 1.141mg 0.668mg 0%
Histidine 0.66mg 0.359mg 0%
Omega-3 - DHA 0.01g 0g N/A
Omega-3 - ALA 0.126g N/A
Omega-3 - DPA 0.01g 0g 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
Turkey breast 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
27%
Turkey breast
57%
Salami
Minerals Daily Need Coverage Score
37%
Turkey breast
91%
Salami

Comparison summary

Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 1681mg)
Which food is lower in Saturated fat?
Turkey breast
Turkey breast is lower in Saturated fat (difference - 7.406g)
Which food is lower in glycemic index?
Turkey breast
Turkey breast is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey breast
Turkey breast is cheaper (difference - $2.7)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins

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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.