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Turkey leg vs. Salami — In-Depth Nutrition Comparison

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Important differences between Turkey leg and Salami

  • Turkey leg has less Vitamin B12, Manganese, Vitamin B1, Copper, Vitamin B3, Vitamin B2, Vitamin B6, and Selenium.
  • Salami's daily need coverage for Sodium is 72% more.
  • Turkey leg is lower in Saturated Fat.

The food varieties used in the comparison are Turkey, all classes, leg, meat and skin, raw and Salami, cooked, beef and pork.

Infographic

Turkey leg 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.
Contains more Calcium +13.3%
Contains more Iron +10.3%
Contains more Magnesium +10.5%
Contains less Sodium -95.7%
Contains more Potassium +15.8%
Contains more Copper +151.4%
Contains more Manganese +4345.5%
Contains more Selenium +18.6%
Equal in Iron - 1.56
Equal in Magnesium - 19
Equal in Phosphorus - 191
Equal in Zinc - 2.93
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 65% 15% 76% 25% 10% 85% 48% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Calcium +13.3%
Contains more Iron +10.3%
Contains more Magnesium +10.5%
Contains less Sodium -95.7%
Contains more Potassium +15.8%
Contains more Copper +151.4%
Contains more Manganese +4345.5%
Contains more Selenium +18.6%
Equal in Iron - 1.56
Equal in Magnesium - 19
Equal in Phosphorus - 191
Equal in Zinc - 2.93

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.
:
10
Salami
Contains more Vitamin A +∞%
Contains more Folate +233.3%
Contains more Vitamin B1 +376.6%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +105.4%
Contains more Vitamin B5 +10.2%
Contains more Vitamin B6 +35%
Contains more Vitamin B12 +289.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 20% 49% 56% 66% 79% 8% 49% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 51% 8%
Contains more Vitamin A +∞%
Contains more Folate +233.3%
Contains more Vitamin B1 +376.6%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +105.4%
Contains more Vitamin B5 +10.2%
Contains more Vitamin B6 +35%
Contains more Vitamin B12 +289.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +60.9%
Contains more Protein +11.8%
Contains more Fats +285.4%
Contains more Carbs +∞%
Contains more Other +343.8%
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
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 Water +60.9%
Contains more Protein +11.8%
Contains more Fats +285.4%
Contains more Carbs +∞%
Contains more Other +343.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +440.1%
Contains more Polyunsaturated fat +38.2%
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +440.1%
Contains more Polyunsaturated fat +38.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey leg Salami Opinion
Net carbs 0g 2.4g Salami
Protein 19.54g 21.85g Salami
Fats 6.72g 25.9g Salami
Carbs 0g 2.4g Salami
Calories 144kcal 336kcal Salami
Sugar 0.96g Turkey leg
Calcium 17mg 15mg Turkey leg
Iron 1.72mg 1.56mg Turkey leg
Magnesium 21mg 19mg Turkey leg
Phosphorus 177mg 191mg Salami
Potassium 273mg 316mg Salami
Sodium 74mg 1740mg Turkey leg
Zinc 3.09mg 2.93mg Turkey leg
Copper 0.142mg 0.357mg Salami
Manganese 0.022mg 0.978mg Salami
Selenium 26.4µg 31.3µg Salami
Vitamin A 3IU 0IU Turkey leg
Vitamin A RAE 1µg 0µg Turkey leg
Vitamin E 0.22mg Salami
Vitamin D 41IU Salami
Vitamin D 1µg Salami
Vitamin B1 0.077mg 0.367mg Salami
Vitamin B2 0.211mg 0.357mg Salami
Vitamin B3 2.947mg 6.053mg Salami
Vitamin B5 1.09mg 1.201mg Salami
Vitamin B6 0.34mg 0.459mg Salami
Folate 10µg 3µg Turkey leg
Vitamin B12 0.39µg 1.52µg Salami
Choline 93.5mg Salami
Vitamin K 3.2µg Salami
Tryptophan 0.219mg 0.114mg Turkey leg
Threonine 0.861mg 0.521mg Turkey leg
Isoleucine 0.998mg 0.675mg Turkey leg
Leucine 1.537mg 0.929mg Turkey leg
Lysine 1.809mg 1.107mg Turkey leg
Methionine 0.557mg 0.301mg Turkey leg
Phenylalanine 0.769mg 0.481mg Turkey leg
Valine 1.028mg 0.668mg Turkey leg
Histidine 0.598mg 0.359mg Turkey leg
Cholesterol 71mg 89mg Turkey leg
Trans Fat 0.586g Turkey leg
Saturated Fat 2.06g 9.316g Turkey leg
Omega-3 - DHA 0.03g 0g Turkey leg
Omega-3 - DPA 0.02g 0g Turkey leg
Monounsaturated Fat 2.06g 11.127g Salami
Polyunsaturated fat 1.83g 2.529g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Turkey leg
58%
Salami
Minerals Daily Need Coverage Score
47%
Turkey leg
91%
Salami

Comparison summary

Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Turkey leg
Turkey leg contains less Sodium (difference - 1666mg)
Which food is lower in Cholesterol?
Turkey leg
Turkey leg is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Turkey leg
Turkey leg is lower in Saturated Fat (difference - 7.256g)
Which food is lower in glycemic index?
Turkey leg
Turkey leg is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey leg
Turkey leg is cheaper (difference - $2.7)
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. Turkey leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.