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Welsh onion vs. Salami — In-Depth Nutrition Comparison

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Important differences between welsh onion and salami

  • Welsh onion has more vitamin K and vitamin C; however, salami has more vitamin B12, selenium, manganese, vitamin B3, copper, and vitamin B6.
  • Welsh onion's daily need coverage for vitamin K is 159% more.
  • Welsh onion is lower in sodium.
  • Welsh onion has a higher glycemic index than salami.

The food varieties used in the comparison are Onions, welsh, raw and Salami, cooked, beef and pork.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +21.1%
Contains more CalciumCalcium +20%
Contains less SodiumSodium -99%
Contains more PotassiumPotassium +49.1%
Contains more IronIron +27.9%
Contains more CopperCopper +410%
Contains more ZincZinc +463.5%
Contains more PhosphorusPhosphorus +289.8%
Contains more ManganeseManganese +613.9%
Contains more SeleniumSelenium +5116.7%

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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 EVitamin E +131.8%
Contains more Vitamin KVitamin K +5943.8%
Contains more FolateFolate +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +634%
Contains more Vitamin B2Vitamin B2 +296.7%
Contains more Vitamin B3Vitamin B3 +1413.3%
Contains more Vitamin B5Vitamin B5 +610.7%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1664.2%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +170.8%
Contains more WaterWater +100.3%
Contains more ProteinProtein +1050%
Contains more FatsFats +6375%
Contains more OtherOther +565.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -99.3%
Contains more Mono. FatMonounsaturated fat +19769.6%
Contains more Poly. FatPolyunsaturated fat +1521.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion 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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Welsh onion Salami DV% diff.
Vitamin K 193.4µg 3.2µg 159%
Sodium 17mg 1740mg 75%
Vitamin B12 0µg 1.52µg 63%
Selenium 0.6µg 31.3µg 56%
Saturated fat 0.067g 9.316g 42%
Protein 1.9g 21.85g 40%
Fats 0.4g 25.9g 39%
Manganese 0.137mg 0.978mg 37%
Vitamin B3 0.4mg 6.053mg 35%
Copper 0.07mg 0.357mg 32%
Cholesterol 0mg 89mg 30%
Vitamin B6 0.072mg 0.459mg 30%
Vitamin C 27mg 0mg 30%
Monounsaturated fat 0.056g 11.127g 28%
Vitamin B1 0.05mg 0.367mg 26%
Zinc 0.52mg 2.93mg 22%
Vitamin B5 0.169mg 1.201mg 21%
Vitamin B2 0.09mg 0.357mg 21%
Phosphorus 49mg 191mg 20%
Choline 5.3mg 93.5mg 16%
Polyunsaturated fat 0.156g 2.529g 16%
Calories 34kcal 336kcal 15%
Fiber 2.4g 0g 10%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Iron 1.22mg 1.56mg 4%
Potassium 212mg 316mg 3%
Folate 16µg 3µg 3%
Vitamin E 0.51mg 0.22mg 2%
Magnesium 23mg 19mg 1%
Carbs 6.5g 2.4g 1%
Net carbs 4.1g 2.4g N/A
Calcium 18mg 15mg 0%
Sugar 2.18g 0.96g N/A
Trans fat 0g 0.586g N/A
Tryptophan 0.021mg 0.114mg 0%
Threonine 0.074mg 0.521mg 0%
Isoleucine 0.081mg 0.675mg 0%
Leucine 0.113mg 0.929mg 0%
Lysine 0.095mg 1.107mg 0%
Methionine 0.021mg 0.301mg 0%
Phenylalanine 0.061mg 0.481mg 0%
Valine 0.084mg 0.668mg 0%
Histidine 0.033mg 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
Welsh onion 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
51%
Welsh onion
57%
Salami
Minerals Daily Need Coverage Score
17%
Welsh onion
91%
Salami

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 1723mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 9.249g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.5)
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.22g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 11)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.