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Grape seed oil vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between grape seed oil and salami?

  • Grape seed oil is richer in vitamin E, while salami is higher in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B1, vitamin B2, and phosphorus.
  • Grape seed oil's daily need coverage for vitamin E is 191% higher.
  • Salami has a higher glycemic index (28) than grape seed oil (0).

We used Oil, grapeseed and Salami, cooked, beef and pork types in this comparison.

Infographic

Grape seed oil vs Salami infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Salami
9
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 +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
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.
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% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 Vitamin EVitamin E +12990.9%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Salami
4
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 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
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
Salami
1
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 more Mono. FatMonounsaturated fat +44.7%
Contains more Poly. FatPolyunsaturated fat +2663.9%
~equal in Saturated fat ~9.316g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape seed oil Salami DV% diff.
Polyunsaturated fat 69.9g 2.529g 449%
Vitamin E 28.8mg 0.22mg 191%
Fats 100g 25.9g 114%
Sodium 0mg 1740mg 76%
Vitamin B12 0µg 1.52µg 63%
Selenium 0µg 31.3µg 57%
Protein 0g 21.85g 44%
Manganese 0.978mg 43%
Copper 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%
Iron 0mg 1.56mg 20%
Choline 93.5mg 17%
Monounsaturated fat 16.1g 11.127g 12%
Potassium 0mg 316mg 9%
Vitamin D 1µg 5%
Magnesium 0mg 19mg 5%
Vitamin D 41IU 5%
Vitamin K 3.2µg 3%
Calcium 0mg 15mg 2%
Saturated fat 9.6g 9.316g 1%
Folate 0µg 3µg 1%
Carbs 0g 2.4g 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?

ok
ok
is better in case of low diet
Grape seed oil 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
44%
Grape seed oil
57%
Salami
Minerals Daily Need Coverage Score
0%
Grape seed oil
91%
Salami

Comparison summary

Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 0.284g)
Which food is cheaper?
Salami
Salami is cheaper (difference - $1.3)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Grape seed oil
Grape seed oil is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Grape seed oil
Grape seed oil is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 1740mg)
Which food is lower in glycemic index?
Grape seed oil
Grape seed oil is lower in glycemic index (difference - 28)

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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.