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Yolk vs. Salami — In-Depth Nutrition Comparison

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The main differences between yolk and salami

  • Yolk is richer in choline, selenium, vitamin B5, folate, and vitamin D, yet salami is richer in manganese, vitamin B3, and copper.
  • Daily need coverage for cholesterol for yolk is 332% higher.
  • Yolk contains 49 times more folate than salami. Yolk contains 146µg of folate, while salami contains 3µg.
  • Salami contains less cholesterol.
  • Yolk has a lower glycemic index than salami.

Food types used in this article are Egg, yolk, raw, fresh and Salami, cooked, beef, and pork.

Infographic

Yolk vs Salami infographic
Infographic link

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.
Yolk
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Salami
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 CalciumCalcium +760%
Contains more IronIron +75%
Contains more PhosphorusPhosphorus +104.2%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +78.9%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +189.9%
Contains more CopperCopper +363.6%
Contains more ZincZinc +27.4%
Contains more ManganeseManganese +1678.2%

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.
Yolk
Yolk
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Salami
Salami
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1072.7%
Contains more Vitamin DVitamin D +440%
Contains more Vitamin B2Vitamin B2 +47.9%
Contains more Vitamin B5Vitamin B5 +149%
Contains more Vitamin B12Vitamin B12 +28.3%
Contains more FolateFolate +4766.7%
Contains more CholineCholine +777.2%
Contains more Vitamin B1Vitamin B1 +108.5%
Contains more Vitamin B3Vitamin B3 +25120.8%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin KVitamin K +357.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Salami DV% diff.
Cholesterol 1085mg 89mg 332%
Choline 820.2mg 93.5mg 132%
Sodium 48mg 1740mg 74%
Selenium 56µg 31.3µg 45%
Vitamin A 381µg 0µg 42%
Manganese 0.055mg 0.978mg 40%
Vitamin B3 0.024mg 6.053mg 38%
Vitamin B5 2.99mg 1.201mg 36%
Folate 146µg 3µg 36%
Copper 0.077mg 0.357mg 31%
Phosphorus 390mg 191mg 28%
Vitamin D 218IU 41IU 22%
Vitamin D 5.4µg 1µg 22%
Vitamin B12 1.95µg 1.52µg 18%
Vitamin E 2.58mg 0.22mg 16%
Vitamin B1 0.176mg 0.367mg 16%
Iron 2.73mg 1.56mg 15%
Vitamin B2 0.528mg 0.357mg 13%
Protein 15.86g 21.85g 12%
Calcium 129mg 15mg 11%
Polyunsaturated fat 4.204g 2.529g 11%
Vitamin B6 0.35mg 0.459mg 8%
Zinc 2.3mg 2.93mg 6%
Potassium 109mg 316mg 6%
Magnesium 5mg 19mg 3%
Vitamin K 0.7µg 3.2µg 2%
Monounsaturated fat 11.738g 11.127g 2%
Saturated fat 9.551g 9.316g 1%
Calories 322kcal 336kcal 1%
Fats 26.54g 25.9g 1%
Carbs 3.59g 2.4g 0%
Net carbs 3.59g 2.4g N/A
Sugar 0.56g 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.177mg 0.114mg 0%
Threonine 0.687mg 0.521mg 0%
Isoleucine 0.866mg 0.675mg 0%
Leucine 1.399mg 0.929mg 0%
Lysine 1.217mg 1.107mg 0%
Methionine 0.378mg 0.301mg 0%
Phenylalanine 0.681mg 0.481mg 0%
Valine 0.949mg 0.668mg 0%
Histidine 0.416mg 0.359mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Salami
Salami
2
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 +49.6%
Contains more WaterWater +15.8%
Contains more ProteinProtein +37.8%
Contains more OtherOther +174.1%
~equal in Fats ~25.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Salami
Salami
1
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 more Poly. FatPolyunsaturated fat +66.2%
~equal in Saturated fat ~9.316g
~equal in Monounsaturated fat ~11.127g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
4
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Salami
Salami
2
46% 54%
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 FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +528.6%
Contains more GlucoseGlucose +188.9%
~equal in Starch ~0g

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.