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  6. Olive vs. Salami

Olive vs. Salami — In-Depth Nutrition Comparison

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Important differences between olive and salami

  • Olive has less vitamin B12, selenium, manganese, vitamin B3, vitamin B6, vitamin B1, and vitamin B2.
  • Salami's daily need coverage for vitamin B12 is 63% more.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Salami, cooked, beef, and pork.

Infographic

Olive 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.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Salami
Salami
7
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 +486.7%
Contains more IronIron +111.5%
Contains less SodiumSodium -57.8%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +3850%
Contains more CopperCopper +42.2%
Contains more ZincZinc +1231.8%
Contains more PhosphorusPhosphorus +6266.7%
Contains more ManganeseManganese +4790%
Contains more SeleniumSelenium +3377.8%

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.
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Salami
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +16259.5%
Contains more Vitamin B5Vitamin B5 +7906.7%
Contains more Vitamin B6Vitamin B6 +5000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +807.8%

All nutrients comparison - raw data values

Nutrient Olive Salami DV% diff.
Vitamin B12 0µg 1.52µg 63%
Selenium 0.9µg 31.3µg 55%
Sodium 735mg 1740mg 44%
Protein 0.84g 21.85g 42%
Manganese 0.02mg 0.978mg 42%
Vitamin B3 0.037mg 6.053mg 38%
Saturated fat 1.415g 9.316g 36%
Vitamin B6 0.009mg 0.459mg 35%
Cholesterol 0mg 89mg 30%
Vitamin B1 0.003mg 0.367mg 30%
Phosphorus 3mg 191mg 27%
Vitamin B2 0mg 0.357mg 27%
Zinc 0.22mg 2.93mg 25%
Vitamin B5 0.015mg 1.201mg 24%
Fats 10.68g 25.9g 23%
Iron 3.3mg 1.56mg 22%
Choline 10.3mg 93.5mg 15%
Fiber 3.2g 0g 13%
Copper 0.251mg 0.357mg 12%
Polyunsaturated fat 0.911g 2.529g 11%
Calories 115kcal 336kcal 11%
Vitamin E 1.65mg 0.22mg 10%
Potassium 8mg 316mg 9%
Monounsaturated fat 7.888g 11.127g 8%
Calcium 88mg 15mg 7%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Magnesium 4mg 19mg 4%
Vitamin K 1.4µg 3.2µg 2%
Vitamin A 20µg 0µg 2%
Folate 0µg 3µg 1%
Carbs 6.26g 2.4g 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 2.4g N/A
Sugar 0g 0.96g N/A
Trans fat 0g 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.026mg 0.521mg 0%
Isoleucine 0.031mg 0.675mg 0%
Leucine 0.05mg 0.929mg 0%
Lysine 0.032mg 1.107mg 0%
Methionine 0.012mg 0.301mg 0%
Phenylalanine 0.029mg 0.481mg 0%
Valine 0.038mg 0.668mg 0%
Histidine 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +160.8%
Contains more WaterWater +77%
Contains more ProteinProtein +2501.2%
Contains more FatsFats +142.5%
Contains more OtherOther +109%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -84.8%
Contains more Mono. FatMonounsaturated fat +41.1%
Contains more Poly. FatPolyunsaturated fat +177.6%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.