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.
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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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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| 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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All nutrients comparison - raw data values
| Nutrient | |
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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?
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
46%
57%
Minerals Daily Need Coverage Score
59%
91%
Comparison summary
Which food is richer in minerals?
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Flour is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 1738mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 9.161g)
Which food is cheaper?
Flour is cheaper (difference - $1.7)