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  6. Heart of palm vs. Salami

Heart of palm vs. Salami — In-Depth Nutrition Comparison

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Differences between heart of palm and salami

  • Heart of palm has more potassium, copper, and vitamin B6, while salami has more vitamin B12, selenium, vitamin B3, and vitamin B1.
  • Salami's daily need coverage for sodium is 75% higher.
  • Salami contains 6 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while salami contains 316mg.
  • The amount of sodium in heart of palm is lower.

The food types used in this comparison are Hearts of palm, raw and Salami, cooked, beef and pork.

Infographic

Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Salami
Salami
4
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 more CalciumCalcium +20%
Contains more PotassiumPotassium +471.5%
Contains more CopperCopper +80.4%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +90%
Contains more PhosphorusPhosphorus +36.4%
Contains more SeleniumSelenium +4371.4%
~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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Salami
Salami
8
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more FolateFolate +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +634%
Contains more Vitamin B2Vitamin B2 +98.3%
Contains more Vitamin B3Vitamin B3 +572.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Salami
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 +967.1%
Contains more WaterWater +53.8%
Contains more ProteinProtein +709.3%
Contains more FatsFats +12850%
Contains more OtherOther +134.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Salami
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 +222440%
Contains more Poly. FatPolyunsaturated fat +2741.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Heart of palm Salami DV% diff.
Sodium 14mg 1740mg 75%
Vitamin B12 0µg 1.52µg 63%
Selenium 0.7µg 31.3µg 56%
Potassium 1806mg 316mg 44%
Manganese 0.978mg 43%
Saturated fat 0.046g 9.316g 42%
Fats 0.2g 25.9g 40%
Protein 2.7g 21.85g 38%
Vitamin B3 0.9mg 6.053mg 32%
Copper 0.644mg 0.357mg 32%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 0.005g 11.127g 28%
Vitamin B6 0.81mg 0.459mg 27%
Vitamin B1 0.05mg 0.367mg 26%
Vitamin B5 1.201mg 24%
Choline 0mg 93.5mg 17%
Polyunsaturated fat 0.089g 2.529g 16%
Vitamin B2 0.18mg 0.357mg 14%
Calories 115kcal 336kcal 11%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 2.4g 8%
Phosphorus 140mg 191mg 7%
Zinc 3.73mg 2.93mg 7%
Fiber 1.5g 0g 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Folate 24µg 3µg 5%
Vitamin K 0µg 3.2µg 3%
Vitamin E 0.5mg 0.22mg 2%
Magnesium 10mg 19mg 2%
Iron 1.69mg 1.56mg 2%
Net carbs 24.11g 2.4g N/A
Calcium 18mg 15mg 0%
Sugar 17.16g 0.96g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 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
Heart of palm 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
24%
Heart of palm
57%
Salami
Minerals Daily Need Coverage Score
62%
Heart of palm
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 16.2g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1726mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 9.27g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.7)
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.
Which food is richer in vitamins?
?
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.