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  6. Palm oil vs. Salami

Palm oil vs. Salami — In-Depth Nutrition Comparison

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The main differences between Palm oil and Salami

  • Palm oil is richer in Vitamin E , yet Salami is richer in Vitamin B12, Selenium, Copper, Vitamin B3, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Saturated Fat from Palm oil is 200% higher.
  • Palm oil contains 72 times more Vitamin E than Salami. Palm oil contains 15.94mg of Vitamin E , while Salami contains 0.22mg.
  • Salami contains less Saturated Fat.

Food types used in this article are Oil, palm and Salami, cooked, beef and pork.

Infographic

Palm oil 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.
Palm oil
Palm oil
1
:
9
Salami
Salami
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +15500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +15500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Palm oil
Palm oil
2
:
8
Salami
Salami
Contains more Vitamin E +7145.5%
Contains more Vitamin K +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Vitamin E +7145.5%
Contains more Vitamin K +150%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
Salami
Salami
Contains more Fats +286.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Salami
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 Fats +286.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
2
:
1
Salami
Salami
Contains more Monounsaturated Fat +232.5%
Contains more Polyunsaturated fat +267.7%
Contains less Saturated Fat -81.1%
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains more Monounsaturated Fat +232.5%
Contains more Polyunsaturated fat +267.7%
Contains less Saturated Fat -81.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Salami Opinion
Net carbs 0g 2.4g Salami
Protein 0g 21.85g Salami
Fats 100g 25.9g Palm oil
Carbs 0g 2.4g Salami
Calories 884kcal 336kcal Palm oil
Sugar 0g 0.96g Palm oil
Calcium 0mg 15mg Salami
Iron 0.01mg 1.56mg Salami
Magnesium 0mg 19mg Salami
Phosphorus 0mg 191mg Salami
Potassium 0mg 316mg Salami
Sodium 0mg 1740mg Palm oil
Zinc 0mg 2.93mg Salami
Copper 0mg 0.357mg Salami
Manganese 0.978mg Salami
Selenium 0µg 31.3µg Salami
Vitamin E 15.94mg 0.22mg Palm oil
Vitamin D 41IU Salami
Vitamin D 1µg Salami
Vitamin B1 0mg 0.367mg Salami
Vitamin B2 0mg 0.357mg Salami
Vitamin B3 0mg 6.053mg Salami
Vitamin B5 0mg 1.201mg Salami
Vitamin B6 0mg 0.459mg Salami
Folate 0µg 3µg Salami
Vitamin B12 0µg 1.52µg Salami
Vitamin K 8µg 3.2µg Palm oil
Tryptophan 0mg 0.114mg Salami
Threonine 0mg 0.521mg Salami
Isoleucine 0mg 0.675mg Salami
Leucine 0mg 0.929mg Salami
Lysine 0mg 1.107mg Salami
Methionine 0mg 0.301mg Salami
Phenylalanine 0mg 0.481mg Salami
Valine 0mg 0.668mg Salami
Histidine 0mg 0.359mg Salami
Cholesterol 0mg 89mg Palm oil
Trans Fat 0.586g Palm oil
Saturated Fat 49.3g 9.316g Salami
Monounsaturated Fat 37g 11.127g Palm oil
Polyunsaturated fat 9.3g 2.529g Palm oil
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Palm oil
58%
Salami
Minerals Daily Need Coverage Score
0%
Palm oil
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in Saturated Fat?
Salami
Salami is lower in Saturated Fat (difference - 39.984g)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1740mg)
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 89mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 28)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $0.7)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.