Salami vs Bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Salami, dry or hard, pork, beef is higher in more vitamins & minerals
Calories (kcal)
Salami 378
Bacon 253
Protein (g)
Salami 21.1
Bacon 13.3
Carbs (g)
Salami 0.720
Bacon 4.80
Fat (g)
Salami 31.6
Bacon 20.0
Fiber (g)
Salami 0
Bacon 0
Quick answers
Which has more protein?
Salami, dry or hard, pork, beef — 21.1g vs 13.3g per 100g.
Which has fewer calories?
Bacon, turkey, low sodium — 253 vs 378 kcal per 100g.
Which is more nutrient-dense?
Salami, dry or hard, pork, beef 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 | 378 kcal | 253 kcal | +49% |
| Macronutrients | |||
| Water | 41.2 g | 58.9 g | -30% |
| Protein | 21.1 g | 13.3 g | +58% |
| Total lipid (fat) | 31.6 g | 20.0 g | +58% |
| Carbohydrate, by difference | 0.720 g | 4.80 g | -85% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.4 g | 6.67 g | +71% |
| Fatty acids, total monounsaturated | 14.7 g | 8.57 g | +72% |
| Fatty acids, total trans | 0.480 g | 0 g | |
| Cholesterol | 108 mg | 100 mg | +8% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 24.0 mg | -100% |
| Thiamin (Vitamin B1) | 0.386 mg | 0.029 mg | +1231% |
| Riboflavin (Vitamin B2) | 0.196 mg | 0.183 mg | +7% |
| Niacin (Vitamin B3) | 6.11 mg | 6.22 mg | -2% |
| Pantothenic acid (Vitamin B5) | 1.01 mg | 0.616 mg | +64% |
| Vitamin B-6 — Pyridoxine | 0.441 mg | 0.401 mg | +10% |
| Biotin (Vitamin B7) | 0 ug | 6.00 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 72.6 mg | 56.9 mg | +28% |
| Vitamin B-12 — Cobalamin | 1.15 ug | 0.660 ug | +74% |
| Vitamin A, RAE | 11.0 ug | 8.00 ug | +38% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.640 mg | 2.70 mg | -76% |
| Vitamin D (D2 + D3) | 0.900 ug | 0.200 ug | +350% |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 10.0 mg | +140% |
| Iron, Fe | 1.36 mg | 0.720 mg | +89% |
| Magnesium, Mg | 20.0 mg | 19.0 mg | +5% |
| Phosphorus, P | 192 mg | 145 mg | +32% |
| Potassium, K | 363 mg | 156 mg | +133% |
| Sodium, Na | 1756 mg | 900 mg | +95% |
| Zinc, Zn | 2.67 mg | 1.61 mg | +66% |
| Copper, Cu | 0.096 mg | 0.063 mg | +52% |
| Manganese, Mn | 0.948 mg | 0.011 mg | +8518% |
| Selenium, Se | 33.6 ug | 19.4 ug | +73% |
| Other Nutrients | |||
| Energy | 1583 kj | 1057 kj | +50% |
| Ash | 5.37 g | 2.93 g | +83% |
| Total Sugars | 0.260 g | 0 g | |
| Sucrose | 0.250 g | — | |
| Glucose | 0.020 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 6.00 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 6.00 ug | -100% |
| Betaine | 5.90 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 11.0 ug | 8.00 ug | +38% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 36.0 IU | 25.0 IU | +44% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 2.01 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.190 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.080 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 3.04 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 36.0 IU | 10.0 IU | +260% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.900 ug | 0.200 ug | +350% |
| Vitamin K1 — Phylloquinone | 0 ug | 10.8 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.048 g | 0.010 g | +380% |
| SFA 12:0 (Lauric acid) | 0.026 g | 0.042 g | -38% |
| SFA 14:0 (Myristic acid) | 0.517 g | 0.131 g | +295% |
| SFA 15:0 (Pentadecanoic acid) | 0.043 g | 0.022 g | +95% |
| SFA 16:0 (Palmitic acid) | 7.05 g | 4.21 g | +67% |
| SFA 17:0 (Margaric acid) | 0.147 g | 0.035 g | +320% |
| SFA 18:0 (Stearic acid) | 3.53 g | 1.80 g | +96% |
| SFA 20:0 (Arachidic acid) | 0.052 g | 0.274 g | -81% |
| SFA 22:0 (Behenic acid) | 0.004 g | 0.138 g | -97% |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0.001 g | +200% |
| MUFA 14:1 (Myristoleic acid) | 0.053 g | 0.005 g | +960% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.843 g | 0.149 g | +466% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.821 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.121 g | 0.006 g | +1917% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 13.4 g | 8.24 g | +63% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 13.0 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.243 g | 0.168 g | +45% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.023 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.023 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | 0 g | |
| Fatty acids, total polyunsaturated | 4.89 g | 4.28 g | +15% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.26 g | 3.10 g | +37% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 4.11 g | — | |
| PUFA 18:2 CLAs | 0.086 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.181 g | 1.10 g | -84% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.178 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.174 g | 0.007 g | +2386% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.062 g | 0.005 g | +1140% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.023 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.038 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.136 g | 0.037 g | +268% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0.004 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.043 g | 0.008 g | +437% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.021 g | 0.004 g | +425% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.007 g | 0.002 g | +250% |
| Fatty acids, total trans-monoenoic | 0.416 g | — | |
| TFA 16:1 t | 0.023 g | — | |
| TFA 18:1 t | 0.393 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.064 g | — | |
| Fatty acids, total trans-polyenoic | 0.064 g | — | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.251 g | 0.189 g | +33% |
| Threonine (EAA) | 0.926 g | 0.653 g | +42% |
| Isoleucine (EAA, BCAA) | 0.998 g | 0.517 g | +93% |
| Leucine (EAA, BCAA) | 1.73 g | 1.25 g | +39% |
| Lysine (EAA) | 1.87 g | 1.48 g | +26% |
| Methionine (EAA) | 0.577 g | 0.470 g | +23% |
| Cystine (conditionally essential) | 0.238 g | 0.172 g | +38% |
| Phenylalanine (EAA) | 0.875 g | 0.587 g | +49% |
| Tyrosine (conditionally essential) | 0.835 g | 0.532 g | +57% |
| Valine (EAA, BCAA) | 1.07 g | 0.586 g | +82% |
| Arginine (conditionally essential) | 1.36 g | 1.06 g | +28% |
| Histidine (EAA) | 0.857 g | 0.487 g | +76% |
| Alanine | 1.21 g | 1.02 g | +18% |
| Aspartic acid | 1.97 g | 1.45 g | +36% |
| Glutamic acid | 3.22 g | 2.46 g | +31% |
| Glycine (conditionally essential) | 0.952 g | 0.927 g | +3% |
| Proline (conditionally essential) | 0.852 g | 1.06 g | -20% |
| Serine | 0.880 g | 0.724 g | +22% |
| Hydroxyproline | 0.074 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | 10.1 mcg | — | |
| Purines | |||
| Purine, adenine | 14.3 mg | — | |
| Purine, guanine | 35.1 mg | — | |
| Purine, hypoxanthine | 195 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 2.30 mg | — | |
| Purines, total | 246 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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