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  6. Waffle vs. Salami

Waffle vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between waffle and salami?

  • Waffle is richer in selenium and calcium, while salami is higher in vitamin B12, copper, vitamin B6, manganese, vitamin B3, and zinc.
  • Salami's daily need coverage for sodium is 53% higher.
  • Salami has 17 times less calcium than waffle. Waffle has 255mg of calcium, while salami has 15mg.
  • Waffle is lower in saturated fat.
  • Waffle has a higher glycemic index (76) than salami (28).

We used Waffles, plain, prepared from recipe and Salami, cooked, beef, and pork types in this comparison.

Infographic

Waffle 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.
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Salami
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 CalciumCalcium +1600%
Contains more IronIron +48.1%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +47.6%
Contains more PotassiumPotassium +98.7%
Contains more CopperCopper +475.8%
Contains more ZincZinc +330.9%
Contains more ManganeseManganese +269.1%
~equal in Magnesium ~19mg
~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.
Waffle
Waffle
3
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Salami
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1433.3%
Contains more Vitamin B1Vitamin B1 +39.5%
Contains more Vitamin B3Vitamin B3 +192%
Contains more Vitamin B5Vitamin B5 +147.6%
Contains more Vitamin B6Vitamin B6 +719.6%
Contains more Vitamin B12Vitamin B12 +508%
~equal in Vitamin B2 ~0.357mg

All nutrients comparison - raw data values

Nutrient Waffle Salami DV% diff.
Vitamin B12 0.25µg 1.52µg 53%
Sodium 511mg 1740mg 53%
Copper 0.062mg 0.357mg 33%
Vitamin B6 0.056mg 0.459mg 31%
Manganese 0.265mg 0.978mg 31%
Saturated fat 2.866g 9.316g 29%
Protein 7.9g 21.85g 28%
Polyunsaturated fat 6.785g 2.529g 28%
Selenium 46.2µg 31.3µg 27%
Vitamin B3 2.073mg 6.053mg 25%
Calcium 255mg 15mg 24%
Zinc 0.68mg 2.93mg 20%
Monounsaturated fat 3.521g 11.127g 19%
Fats 14.1g 25.9g 18%
Choline 93.5mg 17%
Vitamin B5 0.485mg 1.201mg 14%
Folate 46µg 3µg 11%
Carbs 32.9g 2.4g 10%
Iron 2.31mg 1.56mg 9%
Vitamin B1 0.263mg 0.367mg 9%
Vitamin A 65µg 0µg 7%
Cholesterol 69mg 89mg 7%
Potassium 159mg 316mg 5%
Vitamin D 41IU 5%
Vitamin D 1µg 5%
Vitamin K 3.2µg 3%
Calories 291kcal 336kcal 2%
Vitamin B2 0.347mg 0.357mg 1%
Vitamin E 0.22mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 2.4g N/A
Magnesium 19mg 19mg 0%
Sugar 0.96g N/A
Phosphorus 190mg 191mg 0%
Trans fat 0.586g N/A
Tryptophan 0.099mg 0.114mg 0%
Threonine 0.289mg 0.521mg 0%
Isoleucine 0.362mg 0.675mg 0%
Leucine 0.63mg 0.929mg 0%
Lysine 0.384mg 1.107mg 0%
Methionine 0.179mg 0.301mg 0%
Phenylalanine 0.395mg 0.481mg 0%
Valine 0.409mg 0.668mg 0%
Histidine 0.187mg 0.359mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
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
Waffle
Waffle
1
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 CarbsCarbs +1270.8%
Contains more ProteinProtein +176.6%
Contains more FatsFats +83.7%
Contains more OtherOther +50.3%
~equal in Water ~45.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 -69.2%
Contains more Poly. FatPolyunsaturated fat +168.3%
Contains more Mono. FatMonounsaturated fat +216%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.