Wheat vs. Salami — In-Depth Nutrition Comparison
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A recap on differences between wheat and salami
- Wheat is higher in selenium, manganese, phosphorus, magnesium, iron, and copper, yet salami is higher in vitamin B12.
- Wheat covers your daily selenium needs 106% more than salami.
- Wheat contains 8 times more magnesium than salami. While wheat contains 144mg of magnesium, salami contains only 19mg.
- The amount of saturated fat in wheat is lower.
- The glycemic index of salami is lower.
Food varieties used in this article are Wheat, durum and Salami, cooked, beef and pork.
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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.
| Contains more MagnesiumMagnesium | +657.9% |
| Contains more CalciumCalcium | +126.7% |
| Contains more PotassiumPotassium | +36.4% |
| Contains more IronIron | +125.6% |
| Contains more CopperCopper | +54.9% |
| Contains more ZincZinc | +42% |
| Contains more PhosphorusPhosphorus | +166% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +208% |
| Contains more SeleniumSelenium | +185.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +14.2% |
| Contains more Vitamin B3Vitamin B3 | +11.3% |
| Contains more FolateFolate | +1333.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +195% |
| Contains more Vitamin B5Vitamin B5 | +28.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2863.8% |
| Contains more ProteinProtein | +59.7% |
| Contains more FatsFats | +948.6% |
| Contains more WaterWater | +313.1% |
| Contains more OtherOther | +161.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.1% |
| Contains more Mono. FatMonounsaturated fat | +3134.6% |
| Contains more Poly. FatPolyunsaturated fat | +158.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 89.4µg | 31.3µg | 106% |
| Manganese | 3.012mg | 0.978mg | 88% |
| Sodium | 2mg | 1740mg | 76% |
| Vitamin B12 | 0µg | 1.52µg | 63% |
| Phosphorus | 508mg | 191mg | 45% |
| Saturated fat | 0.454g | 9.316g | 40% |
| Fats | 2.47g | 25.9g | 36% |
| Cholesterol | 0mg | 89mg | 30% |
| Magnesium | 144mg | 19mg | 30% |
| Monounsaturated fat | 0.344g | 11.127g | 27% |
| Iron | 3.52mg | 1.56mg | 25% |
| Carbs | 71.13g | 2.4g | 23% |
| Copper | 0.553mg | 0.357mg | 22% |
| Vitamin B2 | 0.121mg | 0.357mg | 18% |
| Choline | 93.5mg | 17% | |
| Protein | 13.68g | 21.85g | 16% |
| Zinc | 4.16mg | 2.93mg | 11% |
| Folate | 43µg | 3µg | 10% |
| Polyunsaturated fat | 0.978g | 2.529g | 10% |
| Vitamin D | 0IU | 41IU | 5% |
| Vitamin B5 | 0.935mg | 1.201mg | 5% |
| Vitamin D | 0µg | 1µg | 5% |
| Vitamin B3 | 6.738mg | 6.053mg | 4% |
| Vitamin B1 | 0.419mg | 0.367mg | 4% |
| Vitamin B6 | 0.419mg | 0.459mg | 3% |
| Potassium | 431mg | 316mg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Calcium | 34mg | 15mg | 2% |
| Vitamin E | 0.22mg | 1% | |
| Calories | 339kcal | 336kcal | 0% |
| Net carbs | 71.13g | 2.4g | N/A |
| Sugar | 0.96g | N/A | |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.176mg | 0.114mg | 0% |
| Threonine | 0.366mg | 0.521mg | 0% |
| Isoleucine | 0.533mg | 0.675mg | 0% |
| Leucine | 0.934mg | 0.929mg | 0% |
| Lysine | 0.303mg | 1.107mg | 0% |
| Methionine | 0.221mg | 0.301mg | 0% |
| Phenylalanine | 0.681mg | 0.481mg | 0% |
| Valine | 0.594mg | 0.668mg | 0% |
| Histidine | 0.322mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
57%
Minerals Daily Need Coverage Score
168%
91%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1738mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 8.862g)
Which food is cheaper?
Wheat is cheaper (difference - $2.3)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Salami is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Salami is relatively richer in vitamins