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Flour vs. Salami — In-Depth Nutrition Comparison

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Significant differences between flour and salami

  • Flour has more folate, iron, and vitamin B1; however, salami is richer in vitamin B12, vitamin B6, copper, and zinc.
  • Salami covers your daily sodium needs 76% more than flour.
  • Salami has 61 times less folate than flour. Flour has 183µg of folate, while salami has 3µg.
  • Flour contains less saturated fat.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of salami is 28.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Salami, cooked, beef and pork.

Infographic

Flour 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.
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Salami
5
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 +15.8%
Contains more IronIron +197.4%
Contains less SodiumSodium -99.9%
Contains more PotassiumPotassium +195.3%
Contains more CopperCopper +147.9%
Contains more ZincZinc +318.6%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +43.4%
~equal in Calcium ~15mg
~equal in Selenium ~31.3µg

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.
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Salami
7
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 B1Vitamin B1 +113.9%
Contains more Vitamin B2Vitamin B2 +38.4%
Contains more FolateFolate +6000%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +174.2%
Contains more Vitamin B6Vitamin B6 +943.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +966.7%
Contains more CholineCholine +799%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~6.053mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 +3079.6%
Contains more ProteinProtein +111.5%
Contains more FatsFats +2542.9%
Contains more WaterWater +279.1%
Contains more OtherOther +913%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -98.3%
Contains more Mono. FatMonounsaturated fat +12689.7%
Contains more Poly. FatPolyunsaturated fat +512.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Salami DV% diff.
Sodium 2mg 1740mg 76%
Vitamin B12 0µg 1.52µg 63%
Folate 183µg 3µg 45%
Saturated fat 0.155g 9.316g 42%
Iron 4.64mg 1.56mg 39%
Fats 0.98g 25.9g 38%
Vitamin B1 0.785mg 0.367mg 35%
Vitamin B6 0.044mg 0.459mg 32%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 0.087g 11.127g 28%
Carbs 76.31g 2.4g 25%
Copper 0.144mg 0.357mg 24%
Protein 10.33g 21.85g 23%
Zinc 0.7mg 2.93mg 20%
Choline 10.4mg 93.5mg 15%
Vitamin B5 0.438mg 1.201mg 15%
Polyunsaturated fat 0.413g 2.529g 14%
Manganese 0.682mg 0.978mg 13%
Phosphorus 108mg 191mg 12%
Fiber 2.7g 0g 11%
Vitamin B2 0.494mg 0.357mg 11%
Potassium 107mg 316mg 6%
Vitamin D 0µg 1µg 5%
Selenium 33.9µg 31.3µg 5%
Vitamin D 0IU 41IU 5%
Vitamin K 0.3µg 3.2µg 2%
Calories 364kcal 336kcal 1%
Vitamin B3 5.904mg 6.053mg 1%
Vitamin E 0.06mg 0.22mg 1%
Magnesium 22mg 19mg 1%
Net carbs 73.61g 2.4g N/A
Calcium 15mg 15mg 0%
Sugar 0.27g 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.127mg 0.114mg 0%
Threonine 0.281mg 0.521mg 0%
Isoleucine 0.357mg 0.675mg 0%
Leucine 0.71mg 0.929mg 0%
Lysine 0.228mg 1.107mg 0%
Methionine 0.183mg 0.301mg 0%
Phenylalanine 0.52mg 0.481mg 0%
Valine 0.415mg 0.668mg 0%
Histidine 0.23mg 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
Flour 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
46%
Flour
57%
Salami
Minerals Daily Need Coverage Score
59%
Flour
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1738mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 9.161g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.7)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.