Olive oil vs. Salami — In-Depth Nutrition Comparison
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Important differences between olive oil and salami
- Olive oil has more vitamin E and vitamin K; however, salami has more vitamin B12, selenium, manganese, copper, vitamin B3, vitamin B6, and vitamin B1.
- Olive oil's daily need coverage for vitamin E is 94% more.
- Olive oil has 19 times more vitamin K than salami. Olive oil has 60.2µg of vitamin K, while salami has 3.2µg.
- Olive oil is lower in sodium.
- Salami has a higher glycemic index than olive oil.
The food varieties used in the comparison are Oil, olive, salad or cooking and Salami, cooked, beef and pork.
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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.
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +31500% |
| Contains more IronIron | +178.6% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +6422.7% |
| Contains more Vitamin KVitamin K | +1781.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +31066.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +286.1% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +555.7% |
| Contains more Poly. FatPolyunsaturated fat | +316.1% |
| Contains less Sat. FatSaturated fat | -32.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Monounsaturated fat | 72.961g | 11.127g | 155% |
| Fats | 100g | 25.9g | 114% |
| Vitamin E | 14.35mg | 0.22mg | 94% |
| Sodium | 2mg | 1740mg | 76% |
| Vitamin B12 | 0µg | 1.52µg | 63% |
| Selenium | 0µg | 31.3µg | 57% |
| Polyunsaturated fat | 10.523g | 2.529g | 53% |
| Vitamin K | 60.2µg | 3.2µg | 48% |
| Protein | 0g | 21.85g | 44% |
| Manganese | 0mg | 0.978mg | 43% |
| Copper | 0mg | 0.357mg | 40% |
| Vitamin B3 | 0mg | 6.053mg | 38% |
| Vitamin B6 | 0mg | 0.459mg | 35% |
| Vitamin B1 | 0mg | 0.367mg | 31% |
| Cholesterol | 0mg | 89mg | 30% |
| Vitamin B2 | 0mg | 0.357mg | 27% |
| Calories | 884kcal | 336kcal | 27% |
| Zinc | 0mg | 2.93mg | 27% |
| Phosphorus | 0mg | 191mg | 27% |
| Vitamin B5 | 0mg | 1.201mg | 24% |
| Saturated fat | 13.808g | 9.316g | 20% |
| Choline | 0.3mg | 93.5mg | 17% |
| Iron | 0.56mg | 1.56mg | 13% |
| Potassium | 1mg | 316mg | 9% |
| Vitamin D | 0µg | 1µg | 5% |
| Magnesium | 0mg | 19mg | 5% |
| Vitamin D | 0IU | 41IU | 5% |
| Carbs | 0g | 2.4g | 1% |
| Folate | 0µg | 3µg | 1% |
| Calcium | 1mg | 15mg | 1% |
| Net carbs | 0g | 2.4g | N/A |
| Sugar | 0g | 0.96g | N/A |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0mg | 0.114mg | 0% |
| Threonine | 0mg | 0.521mg | 0% |
| Isoleucine | 0mg | 0.675mg | 0% |
| Leucine | 0mg | 0.929mg | 0% |
| Lysine | 0mg | 1.107mg | 0% |
| Methionine | 0mg | 0.301mg | 0% |
| Phenylalanine | 0mg | 0.481mg | 0% |
| Valine | 0mg | 0.668mg | 0% |
| Histidine | 0mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
57%
Minerals Daily Need Coverage Score
2%
91%
Comparison summary
Which food is richer in minerals?
Salami is relatively richer in minerals
Which food is lower in Saturated fat?
Salami is lower in Saturated fat (difference - 4.492g)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Olive oil is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 1738mg)
Which food is lower in glycemic index?
Olive oil is lower in glycemic index (difference - 28)
Which food is cheaper?
Olive oil is cheaper (difference - $1.3)