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Ham vs. Salami — In-Depth Nutrition Comparison

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Summary of differences between ham and salami

  • Ham has more vitamin B1; however, salami is higher in manganese, vitamin B12, fats, copper, selenium, vitamin B5, and vitamin B3.
  • Salami covers your daily need for manganese 40% more than ham.
  • Ham has 2 times more vitamin B1 than salami. While ham has 0.754mg of vitamin B1, salami has only 0.367mg.
  • Ham has less sodium.
  • The glycemic index of salami is higher.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Salami, cooked, beef, and pork.

Infographic

Ham vs Salami infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Salami
Salami
6
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 less SodiumSodium -30.9%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +10.1%
Contains more CopperCopper +351.9%
Contains more ManganeseManganese +1711.1%
Contains more SeleniumSelenium +60.5%
~equal in Iron ~1.56mg
~equal in Zinc ~2.93mg
~equal in Phosphorus ~191mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Ham
Ham
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Salami
Salami
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 15% 0% 4.4% 92% 82% 113% 72% 106% 190% 8% 2.3%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B5Vitamin B5 +198%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin B12Vitamin B12 +133.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Ham Salami DV% diff.
Manganese 0.054mg 0.978mg 40%
Vitamin B12 0.65µg 1.52µg 36%
Saturated fat 1.81g 9.316g 34%
Vitamin B1 0.754mg 0.367mg 32%
Fats 5.53g 25.9g 31%
Copper 0.079mg 0.357mg 31%
Sodium 1203mg 1740mg 23%
Selenium 19.5µg 31.3µg 21%
Monounsaturated fat 2.62g 11.127g 21%
Vitamin B5 0.403mg 1.201mg 16%
Vitamin B3 4.023mg 6.053mg 13%
Polyunsaturated fat 0.54g 2.529g 13%
Cholesterol 53mg 89mg 12%
Vitamin B2 0.202mg 0.357mg 12%
Omega-6 (Linoleic acid) 2.104g 12%
Calories 145kcal 336kcal 10%
Omega-3 (ALA) 0.126g 8%
Vitamin B6 0.4mg 0.459mg 5%
Vitamin K 0µg 3.2µg 3%
Protein 20.93g 21.85g 2%
Choline 85.1mg 93.5mg 2%
Vitamin D* 32 IU 41 IU 1%
Vitamin D 0.8µg 1µg 1%
Magnesium 14mg 19mg 1%
Calcium 8mg 15mg 1%
Potassium 287mg 316mg 1%
Iron 1.48mg 1.56mg 1%
Phosphorus 196mg 191mg 1%
Protein per 100 calories 14g 6.5g N/A
Calories per 10 g protein 69kcal 154kcal N/A
Weight per 100 calories 69g 30g N/A
Unsaturated / Saturated Fat ratio 1.7 1.5 N/A
Net carbs 1.5g 2.4g N/A
Carbs 1.5g 2.4g 0%
Sugar 0g 0.96g N/A
Zinc 2.88mg 2.93mg 0%
Vitamin E 0.25mg 0.22mg 0%
Folate 3µg 3µg 0%
Trans fat 0.586g N/A
Tryptophan 0.251mg 0.114mg 0%
Threonine 0.931mg 0.521mg 0%
Isoleucine 0.918mg 0.675mg 0%
Leucine 1.661mg 0.929mg 0%
Lysine 1.775mg 1.107mg 0%
Methionine 0.553mg 0.301mg 0%
Phenylalanine 0.904mg 0.481mg 0%
Valine 0.908mg 0.668mg 0%
Histidine 0.75mg 0.359mg 0%
Omega-6 (Eicosadienoic acid) 0.084g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
1
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Salami
Salami
3
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 WaterWater +49.7%
Contains more FatsFats +368.4%
Contains more CarbsCarbs +60%
~equal in Protein ~21.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Salami
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 -80.6%
Contains more Mono. FatMonounsaturated fat +324.7%
Contains more Poly. FatPolyunsaturated fat +368.3%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.