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Salami vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between salami and ham

  • Salami has more manganese, vitamin B12, fats, copper, selenium, vitamin B5, and vitamin B3; however, ham is higher in vitamin B1.
  • Salami covers your daily need for manganese 40% more than ham.
  • Salami has 5 times more saturated fat than ham. While salami has 9.316g of saturated fat, ham has only 1.81g.
  • The glycemic index of salami is higher.

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

Infographic

Salami vs Ham 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.
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%
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%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +87.5%
Contains more CopperCopper +351.9%
Contains more ManganeseManganese +1711.1%
Contains more SeleniumSelenium +60.5%
Contains less SodiumSodium -30.9%
~equal in Potassium ~287mg
~equal in Iron ~1.48mg
~equal in Zinc ~2.88mg
~equal in Phosphorus ~196mg

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.
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%
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%
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 +∞%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +105.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Folate ~3µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +368.4%
Contains more CarbsCarbs +60%
Contains more WaterWater +49.7%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +324.7%
Contains more Poly. FatPolyunsaturated fat +368.3%
Contains less Sat. FatSaturated fat -80.6%

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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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.