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Arborio rice vs. Salami — In-Depth Nutrition Comparison

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Important differences between arborio rice and salami

  • Arborio rice has less vitamin B12, selenium, copper, vitamin B6, vitamin B3, manganese, and vitamin B2.
  • Salami's daily need coverage for sodium is 76% more.
  • Arborio rice is lower in saturated fat.
  • Arborio rice has a higher glycemic index than salami.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Salami, cooked, beef and pork.

Infographic

Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Salami
8
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 -100%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1115.4%
Contains more CopperCopper +395.8%
Contains more ZincZinc +632.5%
Contains more PhosphorusPhosphorus +478.8%
Contains more ManganeseManganese +173.9%
Contains more SeleniumSelenium +317.3%
~equal in Iron ~1.56mg

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.
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Salami
10
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 FolateFolate +1866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B2Vitamin B2 +2131.3%
Contains more Vitamin B3Vitamin B3 +305.4%
Contains more Vitamin B5Vitamin B5 +202.5%
Contains more Vitamin B6Vitamin B6 +678%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
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 CarbsCarbs +1097.1%
Contains more WaterWater +51.6%
Contains more ProteinProtein +825.8%
Contains more FatsFats +13531.6%
Contains more OtherOther +2352.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
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 -99.5%
Contains more Mono. FatMonounsaturated fat +19084.5%
Contains more Poly. FatPolyunsaturated fat +4958%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Salami
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Arborio rice Salami DV% diff.
Sodium 0mg 1740mg 76%
Vitamin B12 0µg 1.52µg 63%
Selenium 7.5µg 31.3µg 43%
Saturated fat 0.051g 9.316g 42%
Fats 0.19g 25.9g 40%
Protein 2.36g 21.85g 39%
Copper 0.072mg 0.357mg 32%
Vitamin B6 0.059mg 0.459mg 31%
Cholesterol 0mg 89mg 30%
Vitamin B3 1.493mg 6.053mg 29%
Monounsaturated fat 0.058g 11.127g 28%
Manganese 0.357mg 0.978mg 27%
Vitamin B2 0.016mg 0.357mg 26%
Zinc 0.4mg 2.93mg 23%
Phosphorus 33mg 191mg 23%
Choline 93.5mg 17%
Vitamin B1 0.164mg 0.367mg 17%
Polyunsaturated fat 0.05g 2.529g 17%
Vitamin B5 0.397mg 1.201mg 16%
Folate 59µg 3µg 14%
Calories 130kcal 336kcal 10%
Carbs 28.73g 2.4g 9%
Potassium 26mg 316mg 9%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Vitamin K 3.2µg 3%
Magnesium 8mg 19mg 3%
Vitamin E 0.22mg 1%
Iron 1.46mg 1.56mg 1%
Calcium 1mg 15mg 1%
Net carbs 28.73g 2.4g N/A
Sugar 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.027mg 0.114mg 0%
Threonine 0.084mg 0.521mg 0%
Isoleucine 0.102mg 0.675mg 0%
Leucine 0.195mg 0.929mg 0%
Lysine 0.085mg 1.107mg 0%
Methionine 0.056mg 0.301mg 0%
Phenylalanine 0.126mg 0.481mg 0%
Valine 0.144mg 0.668mg 0%
Histidine 0.056mg 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Arborio rice
57%
Salami
Minerals Daily Need Coverage Score
20%
Arborio rice
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1740mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 9.265g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.7)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.