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  6. Dried fruit vs. Salami

Dried fruit vs. Salami — In-Depth Nutrition Comparison

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Differences between Dried fruit and Salami

  • Dried fruit has more Fiber, Vitamin E , and Potassium, while Salami has more Vitamin B12, Selenium, Manganese, and Vitamin B1.
  • Salami's daily need coverage for Sodium is 75% higher.
  • The amount of Sodium in Dried fruit is lower.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Salami, cooked, beef and pork.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
5
:
5
Salami
Salami
Contains more Calcium +266.7%
Contains more Iron +70.5%
Contains more Magnesium +68.4%
Contains more Potassium +267.7%
Contains less Sodium -99.4%
Contains more Phosphorus +169%
Contains more Zinc +651.3%
Contains more Manganese +316.2%
Contains more Selenium +1322.7%
Equal in Copper - 0.357
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Calcium +266.7%
Contains more Iron +70.5%
Contains more Magnesium +68.4%
Contains more Potassium +267.7%
Contains less Sodium -99.4%
Contains more Phosphorus +169%
Contains more Zinc +651.3%
Contains more Manganese +316.2%
Contains more Selenium +1322.7%
Equal in Copper - 0.357

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.
Dried fruit
Dried fruit
4
:
8
Salami
Salami
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin C +∞%
Contains more Folate +233.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2346.7%
Contains more Vitamin B2 +382.4%
Contains more Vitamin B3 +133.8%
Contains more Vitamin B5 +132.8%
Contains more Vitamin B6 +221%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 3.2
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin C +∞%
Contains more Folate +233.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2346.7%
Contains more Vitamin B2 +382.4%
Contains more Vitamin B3 +133.8%
Contains more Vitamin B5 +132.8%
Contains more Vitamin B6 +221%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 3.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
4
Salami
Salami
Contains more Carbs +2510%
Contains more Protein +544.5%
Contains more Fats +4978.4%
Contains more Water +46.3%
Contains more Other +81.3%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Salami
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 Carbs +2510%
Contains more Protein +544.5%
Contains more Fats +4978.4%
Contains more Water +46.3%
Contains more Other +81.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Salami
Salami
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +14936.5%
Contains more Polyunsaturated fat +3317.6%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +14936.5%
Contains more Polyunsaturated fat +3317.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
0
Salami
Salami
Contains more Starch +∞%
Contains more Sucrose +1693.2%
Contains more Glucose +6261.5%
Contains more Fructose +∞%
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Salami
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1693.2%
Contains more Glucose +6261.5%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Salami Opinion
Net carbs 55.34g 2.4g Dried fruit
Protein 3.39g 21.85g Salami
Fats 0.51g 25.9g Salami
Carbs 62.64g 2.4g Dried fruit
Calories 241kcal 336kcal Salami
Starch 0.35g Dried fruit
Fructose 12.47g 0g Dried fruit
Sugar 53.44g 0.96g Salami
Fiber 7.3g 0g Dried fruit
Calcium 55mg 15mg Dried fruit
Iron 2.66mg 1.56mg Dried fruit
Magnesium 32mg 19mg Dried fruit
Phosphorus 71mg 191mg Salami
Potassium 1162mg 316mg Dried fruit
Sodium 10mg 1740mg Dried fruit
Zinc 0.39mg 2.93mg Salami
Copper 0.343mg 0.357mg Salami
Manganese 0.235mg 0.978mg Salami
Selenium 2.2µg 31.3µg Salami
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.22mg Dried fruit
Vitamin D 0IU 41IU Salami
Vitamin D 0µg 1µg Salami
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.367mg Salami
Vitamin B2 0.074mg 0.357mg Salami
Vitamin B3 2.589mg 6.053mg Salami
Vitamin B5 0.516mg 1.201mg Salami
Vitamin B6 0.143mg 0.459mg Salami
Folate 10µg 3µg Dried fruit
Vitamin B12 0µg 1.52µg Salami
Vitamin K 3.1µg 3.2µg Salami
Tryptophan 0.016mg 0.114mg Salami
Threonine 0.073mg 0.521mg Salami
Isoleucine 0.063mg 0.675mg Salami
Leucine 0.105mg 0.929mg Salami
Lysine 0.083mg 1.107mg Salami
Methionine 0.015mg 0.301mg Salami
Phenylalanine 0.062mg 0.481mg Salami
Valine 0.078mg 0.668mg Salami
Histidine 0.047mg 0.359mg Salami
Cholesterol 0mg 89mg Dried fruit
Trans Fat 0.586g Dried fruit
Saturated Fat 0.017g 9.316g Dried fruit
Monounsaturated Fat 0.074g 11.127g Salami
Polyunsaturated fat 0.074g 2.529g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
58%
Salami
Minerals Daily Need Coverage Score
44%
Dried fruit
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 52.48g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1730mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 9.299g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.