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Brazil nut vs. Salami — In-Depth Nutrition Comparison

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What are the differences between brazil nut and salami?

  • Brazil nut is higher in selenium, copper, magnesium, phosphorus, vitamin E, and fiber; however, salami is richer in vitamin B12 and vitamin B3.
  • Brazil nut's daily need coverage for selenium is 3429% more.
  • Salami has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than salami (28).

We used Nuts, brazilnuts, dried, unblanched and Salami, cooked, beef and pork types in this article.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Salami
0
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 MagnesiumMagnesium +1878.9%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +108.5%
Contains more IronIron +55.8%
Contains more CopperCopper +388.2%
Contains more ZincZinc +38.6%
Contains more PhosphorusPhosphorus +279.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +25.1%
Contains more SeleniumSelenium +6024.6%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 EVitamin E +2468.2%
Contains more Vitamin B1Vitamin B1 +68.1%
Contains more FolateFolate +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +920%
Contains more Vitamin B3Vitamin B3 +1951.9%
Contains more Vitamin B5Vitamin B5 +552.7%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +224.7%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
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 FatsFats +159.1%
Contains more CarbsCarbs +389.2%
Contains more ProteinProtein +52.6%
Contains more WaterWater +1221.3%
Contains more OtherOther +36.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +114.6%
Contains more Poly. FatPolyunsaturated fat +864.8%
Contains less Sat. FatSaturated fat -42.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Salami
1
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 StarchStarch +∞%
Contains more SucroseSucrose +429.5%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Salami DV% diff.
Selenium 1917µg 31.3µg 3429%
Copper 1.743mg 0.357mg 154%
Polyunsaturated fat 24.399g 2.529g 146%
Magnesium 376mg 19mg 85%
Phosphorus 725mg 191mg 76%
Sodium 3mg 1740mg 76%
Fats 67.1g 25.9g 63%
Vitamin B12 0µg 1.52µg 63%
Vitamin E 5.65mg 0.22mg 36%
Vitamin B3 0.295mg 6.053mg 36%
Monounsaturated fat 23.879g 11.127g 32%
Saturated fat 16.134g 9.316g 31%
Cholesterol 0mg 89mg 30%
Fiber 7.5g 0g 30%
Vitamin B6 0.101mg 0.459mg 28%
Vitamin B2 0.035mg 0.357mg 25%
Vitamin B1 0.617mg 0.367mg 21%
Vitamin B5 0.184mg 1.201mg 20%
Calories 659kcal 336kcal 16%
Calcium 160mg 15mg 15%
Protein 14.32g 21.85g 15%
Choline 28.8mg 93.5mg 12%
Manganese 1.223mg 0.978mg 11%
Iron 2.43mg 1.56mg 11%
Zinc 4.06mg 2.93mg 10%
Potassium 659mg 316mg 10%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Folate 22µg 3µg 5%
Vitamin K 0µg 3.2µg 3%
Carbs 11.74g 2.4g 3%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 2.4g N/A
Sugar 2.33g 0.96g N/A
Starch 0.25g 0%
Trans fat 0.586g N/A
Tryptophan 0.135mg 0.114mg 0%
Threonine 0.365mg 0.521mg 0%
Isoleucine 0.518mg 0.675mg 0%
Leucine 1.19mg 0.929mg 0%
Lysine 0.49mg 1.107mg 0%
Methionine 1.124mg 0.301mg 0%
Phenylalanine 0.639mg 0.481mg 0%
Valine 0.76mg 0.668mg 0%
Histidine 0.409mg 0.359mg 0%
Omega-3 - ALA 0.018g 0.126g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.084g N/A
Omega-6 - Linoleic acid 23.859g 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
27%
Brazil nut
57%
Salami
Minerals Daily Need Coverage Score
1208%
Brazil nut
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.37g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 6.818g)
Which food is cheaper?
Salami
Salami is cheaper (difference - $0.7)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1737mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.