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Oats vs. Salami — In-Depth Nutrition Comparison

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What are the differences between oats and salami?

  • Oats are higher in manganese, phosphorus, fiber, iron, magnesium, and vitamin B1; however, salami is richer in vitamin B12 and vitamin B3.
  • Oats' daily need coverage for manganese is 171% more.
  • Oats have less saturated fat.
  • Salami has a lower glycemic index (28) than oats (59).

We used Oats and Salami, cooked, beef, and pork types in this article.

Infographic

Oats 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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Salami
Salami
1
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 +831.6%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +35.8%
Contains more IronIron +202.6%
Contains more CopperCopper +75.4%
Contains more ZincZinc +35.5%
Contains more PhosphorusPhosphorus +173.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +402.7%

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.
Oats
Oats
3
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 B1Vitamin B1 +107.9%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more FolateFolate +1766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +156.8%
Contains more Vitamin B3Vitamin B3 +529.9%
Contains more Vitamin B6Vitamin B6 +285.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Oats Salami DV% diff.
Manganese 4.916mg 0.978mg 171%
Sodium 2mg 1740mg 76%
Vitamin B12 0µg 1.52µg 63%
Selenium 31.3µg 57%
Phosphorus 523mg 191mg 47%
Fiber 10.6g 0g 42%
Iron 4.72mg 1.56mg 40%
Magnesium 177mg 19mg 38%
Saturated fat 1.217g 9.316g 37%
Vitamin B1 0.763mg 0.367mg 33%
Vitamin B3 0.961mg 6.053mg 32%
Copper 0.626mg 0.357mg 30%
Cholesterol 0mg 89mg 30%
Fats 6.9g 25.9g 29%
Vitamin B6 0.119mg 0.459mg 26%
Monounsaturated fat 2.178g 11.127g 22%
Carbs 66.27g 2.4g 21%
Choline 93.5mg 17%
Vitamin B2 0.139mg 0.357mg 17%
Folate 56µg 3µg 13%
Protein 16.89g 21.85g 10%
Zinc 3.97mg 2.93mg 9%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Calcium 54mg 15mg 4%
Vitamin K 3.2µg 3%
Calories 389kcal 336kcal 3%
Vitamin B5 1.349mg 1.201mg 3%
Potassium 429mg 316mg 3%
Vitamin E 0.22mg 1%
Net carbs 55.67g 2.4g N/A
Sugar 0.96g N/A
Trans fat 0.586g N/A
Polyunsaturated fat 2.535g 2.529g 0%
Tryptophan 0.234mg 0.114mg 0%
Threonine 0.575mg 0.521mg 0%
Isoleucine 0.694mg 0.675mg 0%
Leucine 1.284mg 0.929mg 0%
Lysine 0.701mg 1.107mg 0%
Methionine 0.312mg 0.301mg 0%
Phenylalanine 0.895mg 0.481mg 0%
Valine 0.937mg 0.668mg 0%
Histidine 0.405mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
1
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Salami
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 CarbsCarbs +2661.3%
Contains more ProteinProtein +29.4%
Contains more FatsFats +275.4%
Contains more WaterWater +449.8%
Contains more OtherOther +170.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Salami
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 less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +410.9%
~equal in Polyunsaturated fat ~2.529g

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.