White bread vs. Salami — In-Depth Nutrition Comparison
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How are white bread and salami different?
- White bread has more folate and iron; however, salami is richer in vitamin B12, vitamin B6, copper, zinc, and manganese.
- Salami covers your daily need for vitamin B12, 63% more than white bread.
- White bread has 37 times more folate than salami. White bread has 111µg of folate, while salami has 3µg.
- White bread contains less sodium.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of salami is 28.
Bread, white, commercially prepared (includes soft bread crumbs) and Salami, cooked, beef and pork types were used in this article.
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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 | +21.1% |
| Contains more CalciumCalcium | +860% |
| Contains more IronIron | +131.4% |
| Contains less SodiumSodium | -71.8% |
| Contains more PotassiumPotassium | +150.8% |
| Contains more CopperCopper | +253.5% |
| Contains more ZincZinc | +295.9% |
| Contains more PhosphorusPhosphorus | +94.9% |
| Contains more ManganeseManganese | +82.5% |
| Contains more SeleniumSelenium | +42.3% |
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 | +45.2% |
| Contains more FolateFolate | +3600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.9% |
| Contains more Vitamin B3Vitamin B3 | +26.6% |
| Contains more Vitamin B5Vitamin B5 | +124.1% |
| Contains more Vitamin B6Vitamin B6 | +427.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more CholineCholine | +540.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
21.85 g
Fats:
25.9 g
Carbs:
2.4 g
Water:
45.19 g
Other:
4.66 g
| Contains more CarbsCarbs | +1959.2% |
| Contains more ProteinProtein | +146.9% |
| Contains more FatsFats | +677.8% |
| Contains more WaterWater | +24.1% |
| Contains more OtherOther | +135.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -92.5% |
| Contains more Mono. FatMonounsaturated fat | +1757.6% |
| Contains more Poly. FatPolyunsaturated fat | +57.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.44 g
Glucose:
0.52 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +201.9% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.52µg | 63% |
| Sodium | 490mg | 1740mg | 54% |
| Saturated fat | 0.698g | 9.316g | 39% |
| Fats | 3.33g | 25.9g | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Vitamin B6 | 0.087mg | 0.459mg | 29% |
| Copper | 0.101mg | 0.357mg | 28% |
| Folate | 111µg | 3µg | 27% |
| Protein | 8.85g | 21.85g | 26% |
| Monounsaturated fat | 0.599g | 11.127g | 26% |
| Iron | 3.61mg | 1.56mg | 26% |
| Zinc | 0.74mg | 2.93mg | 20% |
| Manganese | 0.536mg | 0.978mg | 19% |
| Selenium | 22µg | 31.3µg | 17% |
| Carbs | 49.42g | 2.4g | 16% |
| Starch | 37.17g | 15% | |
| Choline | 14.6mg | 93.5mg | 14% |
| Vitamin B1 | 0.533mg | 0.367mg | 14% |
| Calcium | 144mg | 15mg | 13% |
| Phosphorus | 98mg | 191mg | 13% |
| Vitamin B5 | 0.536mg | 1.201mg | 13% |
| Fiber | 2.7g | 0g | 11% |
| Vitamin B2 | 0.243mg | 0.357mg | 9% |
| Vitamin B3 | 4.78mg | 6.053mg | 8% |
| Potassium | 126mg | 316mg | 6% |
| Polyunsaturated fat | 1.602g | 2.529g | 6% |
| Vitamin D | 0IU | 41IU | 5% |
| Vitamin D | 0µg | 1µg | 5% |
| Calories | 266kcal | 336kcal | 4% |
| Vitamin K | 0.2µg | 3.2µg | 3% |
| Fructose | 2.43g | 0g | 3% |
| Magnesium | 23mg | 19mg | 1% |
| Net carbs | 46.72g | 2.4g | N/A |
| Sugar | 5.67g | 0.96g | N/A |
| Vitamin E | 0.22mg | 0.22mg | 0% |
| Trans fat | 0.027g | 0.586g | N/A |
| Tryptophan | 0.114mg | 0% | |
| Threonine | 0.521mg | 0% | |
| Isoleucine | 0.675mg | 0% | |
| Leucine | 0.929mg | 0% | |
| Lysine | 1.107mg | 0% | |
| Methionine | 0.301mg | 0% | |
| Phenylalanine | 0.481mg | 0% | |
| Valine | 0.668mg | 0% | |
| Histidine | 0.359mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | 0.126g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 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
33%
57%
Minerals Daily Need Coverage Score
56%
91%
Comparison summary
Which food is lower in Cholesterol?
White bread is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
White bread contains less Sodium (difference - 1250mg)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 8.618g)
Which food is cheaper?
White bread is cheaper (difference - $2.7)
Which food is lower in Sugar?
Salami is lower in Sugar (difference - 4.71g)
Which food is lower in glycemic index?
Salami is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami is relatively richer in vitamins