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  6. Fruit salad vs. Salami

Fruit salad vs. Salami — In-Depth Nutrition Comparison

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Important differences between Fruit salad and Salami

  • Fruit salad has less Vitamin B12, Manganese, Vitamin B3, Copper, Vitamin B6, Vitamin B1, and Vitamin B2.
  • Salami's daily need coverage for Sodium is 75% more.
  • Fruit salad is lower in Sodium.

The food varieties used in the comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Salami, cooked, beef and pork.

Infographic

Fruit salad 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.
Fruit salad
Fruit salad
1
:
9
Salami
Salami
Contains less Sodium -99.7%
Contains more Calcium +36.4%
Contains more Iron +524%
Contains more Magnesium +137.5%
Contains more Phosphorus +1264.3%
Contains more Potassium +172.4%
Contains more Zinc +1992.9%
Contains more Copper +614%
Contains more Manganese +547.7%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains less Sodium -99.7%
Contains more Calcium +36.4%
Contains more Iron +524%
Contains more Magnesium +137.5%
Contains more Phosphorus +1264.3%
Contains more Potassium +172.4%
Contains more Zinc +1992.9%
Contains more Copper +614%
Contains more Manganese +547.7%

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.
Fruit salad
Fruit salad
2
:
9
Salami
Salami
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3236.4%
Contains more Vitamin B2 +2450%
Contains more Vitamin B3 +1600.3%
Contains more Vitamin B5 +2166%
Contains more Vitamin B6 +1600%
Contains more Vitamin B12 +∞%
Equal in Folate - 3
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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 C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3236.4%
Contains more Vitamin B2 +2450%
Contains more Vitamin B3 +1600.3%
Contains more Vitamin B5 +2166%
Contains more Vitamin B6 +1600%
Contains more Vitamin B12 +∞%
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
2
:
3
Salami
Salami
Contains more Carbs +443.8%
Contains more Water +90.6%
Contains more Protein +4184.3%
Contains more Fats +86233.3%
Contains more Other +1692.3%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +443.8%
Contains more Water +90.6%
Contains more Protein +4184.3%
Contains more Fats +86233.3%
Contains more Other +1692.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Salami
Salami
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +222440%
Contains more Polyunsaturated fat +22890.9%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +222440%
Contains more Polyunsaturated fat +22890.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Salami Opinion
Net carbs 12.05g 2.4g Fruit salad
Protein 0.51g 21.85g Salami
Fats 0.03g 25.9g Salami
Carbs 13.05g 2.4g Fruit salad
Calories 50kcal 336kcal Salami
Sugar 0.96g Fruit salad
Fiber 1g 0g Fruit salad
Calcium 11mg 15mg Salami
Iron 0.25mg 1.56mg Salami
Magnesium 8mg 19mg Salami
Phosphorus 14mg 191mg Salami
Potassium 116mg 316mg Salami
Sodium 5mg 1740mg Fruit salad
Zinc 0.14mg 2.93mg Salami
Copper 0.05mg 0.357mg Salami
Manganese 0.151mg 0.978mg Salami
Selenium 31.3µg Salami
Vitamin A 600IU 0IU Fruit salad
Vitamin A RAE 30µg 0µg Fruit salad
Vitamin E 0.22mg Salami
Vitamin D 0IU 41IU Salami
Vitamin D 0µg 1µg Salami
Vitamin C 3.3mg 0mg Fruit salad
Vitamin B1 0.011mg 0.367mg Salami
Vitamin B2 0.014mg 0.357mg Salami
Vitamin B3 0.356mg 6.053mg Salami
Vitamin B5 0.053mg 1.201mg Salami
Vitamin B6 0.027mg 0.459mg Salami
Folate 3µg 3µg
Vitamin B12 0µg 1.52µg Salami
Vitamin K 3.2µg Salami
Tryptophan 0.114mg Salami
Threonine 0.521mg Salami
Isoleucine 0.675mg Salami
Leucine 0.929mg Salami
Lysine 1.107mg Salami
Methionine 0.301mg Salami
Phenylalanine 0.481mg Salami
Valine 0.668mg Salami
Histidine 0.359mg Salami
Cholesterol 0mg 89mg Fruit salad
Trans Fat 0g 0.586g Fruit salad
Saturated Fat 0.004g 9.316g Fruit salad
Monounsaturated Fat 0.005g 11.127g Salami
Polyunsaturated fat 0.011g 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
Fruit salad 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
6%
Fruit salad
58%
Salami
Minerals Daily Need Coverage Score
8%
Fruit salad
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 - 26)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 1735mg)
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 9.312g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2.7)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.