Salami vs Bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Salami, cooked, beef and pork is higher in more vitamins & minerals
Calories (kcal)
Salami 336
Bacon 253
Protein (g)
Salami 21.9
Bacon 13.3
Carbs (g)
Salami 2.40
Bacon 4.80
Fat (g)
Salami 25.9
Bacon 20.0
Fiber (g)
Salami 0
Bacon 0
Quick answers
Which has more protein?
Salami, cooked, beef and pork — 21.9g vs 13.3g per 100g.
Which has fewer calories?
Bacon, turkey, low sodium — 253 vs 336 kcal per 100g.
Which is more nutrient-dense?
Salami, cooked, beef and pork scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Salami | Bacon | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 336 kcal | 253 kcal | +33% |
| Macronutrients | |||
| Water | 45.2 g | 58.9 g | -23% |
| Protein | 21.9 g | 13.3 g | +64% |
| Total lipid (fat) | 25.9 g | 20.0 g | +29% |
| Carbohydrate, by difference | 2.40 g | 4.80 g | -50% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.32 g | 6.67 g | +40% |
| Fatty acids, total monounsaturated | 11.1 g | 8.57 g | +30% |
| Fatty acids, total trans | 0.586 g | 0 g | |
| Cholesterol | 89.0 mg | 100 mg | -11% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 24.0 mg | -100% |
| Thiamin (Vitamin B1) | 0.367 mg | 0.029 mg | +1166% |
| Riboflavin (Vitamin B2) | 0.357 mg | 0.183 mg | +95% |
| Niacin (Vitamin B3) | 6.05 mg | 6.22 mg | -3% |
| Pantothenic acid (Vitamin B5) | 1.20 mg | 0.616 mg | +95% |
| Vitamin B-6 — Pyridoxine | 0.459 mg | 0.401 mg | +14% |
| Biotin (Vitamin B7) | 3.00 ug | 6.00 ug | -50% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 93.5 mg | 56.9 mg | +64% |
| Vitamin B-12 — Cobalamin | 1.52 ug | 0.660 ug | +130% |
| Vitamin A, RAE | 0 ug | 8.00 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.220 mg | 2.70 mg | -92% |
| Vitamin D (D2 + D3) | 1.00 ug | 0.200 ug | +400% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 28.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 10.0 mg | +50% |
| Iron, Fe | 1.56 mg | 0.720 mg | +117% |
| Magnesium, Mg | 19.0 mg | 19.0 mg | = |
| Phosphorus, P | 191 mg | 145 mg | +32% |
| Potassium, K | 316 mg | 156 mg | +103% |
| Sodium, Na | 1740 mg | 900 mg | +93% |
| Zinc, Zn | 2.93 mg | 1.61 mg | +82% |
| Copper, Cu | 0.357 mg | 0.063 mg | +467% |
| Manganese, Mn | 0.978 mg | 0.011 mg | +8791% |
| Selenium, Se | 31.3 ug | 19.4 ug | +61% |
| Other Nutrients | |||
| Energy | 1407 kj | 1057 kj | +33% |
| Ash | 4.66 g | 2.93 g | +59% |
| Total Sugars | 0.960 g | 0 g | |
| Sucrose | 0.440 g | — | |
| Glucose | 0.520 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | 41.2 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 6.00 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 6.00 ug | -50% |
| Betaine | 4.30 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 8.00 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 25.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 41.0 IU | 10.0 IU | +310% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.200 ug | |
| Vitamin K1 — Phylloquinone | 3.20 ug | 10.8 ug | -70% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.010 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.042 g | -100% |
| SFA 14:0 (Myristic acid) | 0.466 g | 0.131 g | +256% |
| SFA 15:0 (Pentadecanoic acid) | 0.051 g | 0.022 g | +132% |
| SFA 16:0 (Palmitic acid) | 5.62 g | 4.21 g | +33% |
| SFA 17:0 (Margaric acid) | 0.133 g | 0.035 g | +280% |
| SFA 18:0 (Stearic acid) | 3.01 g | 1.80 g | +67% |
| SFA 20:0 (Arachidic acid) | 0.038 g | 0.274 g | -86% |
| SFA 22:0 (Behenic acid) | 0 g | 0.138 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.001 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.082 g | 0.005 g | +1540% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.690 g | 0.149 g | +363% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.006 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.2 g | 8.24 g | +24% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 9.78 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.137 g | 0.168 g | -18% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 2.53 g | 4.28 g | -41% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.26 g | 3.10 g | -27% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.10 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.126 g | 1.10 g | -89% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.126 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.084 g | 0.007 g | +1100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.005 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.062 g | 0.037 g | +68% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.004 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.008 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.004 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.002 g | -100% |
| Fatty acids, total trans-monoenoic | 0.434 g | — | |
| TFA 18:1 t | 0.434 g | — | |
| TFA 18:2 t,t | 0.152 g | — | |
| Fatty acids, total trans-polyenoic | 0.152 g | — | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.114 g | 0.189 g | -40% |
| Threonine (EAA) | 0.521 g | 0.653 g | -20% |
| Isoleucine (EAA, BCAA) | 0.675 g | 0.517 g | +31% |
| Leucine (EAA, BCAA) | 0.929 g | 1.25 g | -26% |
| Lysine (EAA) | 1.11 g | 1.48 g | -25% |
| Methionine (EAA) | 0.301 g | 0.470 g | -36% |
| Cystine (conditionally essential) | 0.196 g | 0.172 g | +14% |
| Phenylalanine (EAA) | 0.481 g | 0.587 g | -18% |
| Tyrosine (conditionally essential) | 0.552 g | 0.532 g | +4% |
| Valine (EAA, BCAA) | 0.668 g | 0.586 g | +14% |
| Arginine (conditionally essential) | 0.855 g | 1.06 g | -19% |
| Histidine (EAA) | 0.359 g | 0.487 g | -26% |
| Alanine | 0.880 g | 1.02 g | -14% |
| Aspartic acid | 1.28 g | 1.45 g | -12% |
| Glutamic acid | 1.93 g | 2.46 g | -22% |
| Glycine (conditionally essential) | 1.19 g | 0.927 g | +28% |
| Proline (conditionally essential) | 0.831 g | 1.06 g | -22% |
| Serine | 0.537 g | 0.724 g | -26% |
| Hydroxyproline | 0.318 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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