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  6. Orange juice vs. Salami

Orange juice vs. Salami — In-Depth Nutrition Comparison

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A recap on differences between orange juice and salami

  • Orange juice is higher in vitamin C, yet salami is higher in vitamin B12, selenium, manganese, vitamin B3, copper, and vitamin B6.
  • Salami covers your daily sodium needs 76% more than orange juice.
  • The amount of saturated fat in orange juice is lower.
  • The glycemic index of salami is lower.

Food varieties used in this article are Orange juice, raw and Salami, cooked, beef and pork.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Salami
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 -99.9%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +58%
Contains more IronIron +680%
Contains more CopperCopper +711.4%
Contains more ZincZinc +5760%
Contains more PhosphorusPhosphorus +1023.5%
Contains more ManganeseManganese +6885.7%
Contains more SeleniumSelenium +31200%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 FolateFolate +900%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +307.8%
Contains more Vitamin B2Vitamin B2 +1090%
Contains more Vitamin B3Vitamin B3 +1413.3%
Contains more Vitamin B5Vitamin B5 +532.1%
Contains more Vitamin B6Vitamin B6 +1047.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3100%
Contains more CholineCholine +1408.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +333.3%
Contains more WaterWater +95.4%
Contains more ProteinProtein +3021.4%
Contains more FatsFats +12850%
Contains more OtherOther +1065%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -99.7%
Contains more Mono. FatMonounsaturated fat +30808.3%
Contains more Poly. FatPolyunsaturated fat +6222.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Salami DV% diff.
Sodium 1mg 1740mg 76%
Vitamin B12 0µg 1.52µg 63%
Selenium 0.1µg 31.3µg 57%
Vitamin C 50mg 0mg 56%
Manganese 0.014mg 0.978mg 42%
Protein 0.7g 21.85g 42%
Saturated fat 0.024g 9.316g 42%
Fats 0.2g 25.9g 40%
Copper 0.044mg 0.357mg 35%
Vitamin B3 0.4mg 6.053mg 35%
Vitamin B6 0.04mg 0.459mg 32%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 0.036g 11.127g 28%
Zinc 0.05mg 2.93mg 26%
Phosphorus 17mg 191mg 25%
Vitamin B2 0.03mg 0.357mg 25%
Vitamin B1 0.09mg 0.367mg 23%
Vitamin B5 0.19mg 1.201mg 20%
Iron 0.2mg 1.56mg 17%
Polyunsaturated fat 0.04g 2.529g 17%
Choline 6.2mg 93.5mg 16%
Calories 45kcal 336kcal 15%
Folate 30µg 3µg 7%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Potassium 200mg 316mg 3%
Carbs 10.4g 2.4g 3%
Vitamin K 0.1µg 3.2µg 3%
Magnesium 11mg 19mg 2%
Vitamin A 10µg 0µg 1%
Fiber 0.2g 0g 1%
Vitamin E 0.04mg 0.22mg 1%
Net carbs 10.2g 2.4g N/A
Calcium 11mg 15mg 0%
Sugar 8.4g 0.96g N/A
Trans fat 0g 0.586g N/A
Tryptophan 0.002mg 0.114mg 0%
Threonine 0.008mg 0.521mg 0%
Isoleucine 0.008mg 0.675mg 0%
Leucine 0.013mg 0.929mg 0%
Lysine 0.009mg 1.107mg 0%
Methionine 0.003mg 0.301mg 0%
Phenylalanine 0.009mg 0.481mg 0%
Valine 0.011mg 0.668mg 0%
Histidine 0.003mg 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
Orange juice 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
20%
Orange juice
57%
Salami
Minerals Daily Need Coverage Score
6%
Orange juice
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 7.44g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 22)
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?
Orange juice
Orange juice is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1739mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 9.292g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2.7)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.