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  6. Salami vs. Broccoli

Salami vs. Broccoli — In-Depth Nutrition Comparison

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How are salami and broccoli different?

  • Salami is higher in vitamin B12, selenium, copper, vitamin B3, and manganese; however, broccoli is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin C for broccoli is 99% higher.
  • Broccoli has less cholesterol.

Salami, cooked, beef, and pork and Broccoli, raw are the varieties used in this article.

Infographic

Salami vs Broccoli 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.
Salami
Salami
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +113.7%
Contains more CopperCopper +628.6%
Contains more ZincZinc +614.6%
Contains more PhosphorusPhosphorus +189.4%
Contains more ManganeseManganese +365.7%
Contains more SeleniumSelenium +1152%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +213.3%
Contains less SodiumSodium -98.1%
~equal in Potassium ~316mg

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.
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%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +416.9%
Contains more Vitamin B2Vitamin B2 +205.1%
Contains more Vitamin B3Vitamin B3 +847.3%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +162.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.5%
Contains more Vitamin KVitamin K +3075%
Contains more FolateFolate +2000%

All nutrients comparison - raw data values

Nutrient Salami Broccoli DV% diff.
Vitamin C 0mg 89.2mg 99%
Vitamin K 3.2µg 101.6µg 82%
Sodium 1740mg 33mg 74%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 2.5µg 52%
Saturated fat 9.316g 0.039g 42%
Fats 25.9g 0.37g 39%
Protein 21.85g 2.82g 38%
Vitamin B3 6.053mg 0.639mg 34%
Copper 0.357mg 0.049mg 34%
Manganese 0.978mg 0.21mg 33%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.011g 28%
Vitamin B1 0.367mg 0.071mg 25%
Zinc 2.93mg 0.41mg 23%
Vitamin B6 0.459mg 0.175mg 22%
Phosphorus 191mg 66mg 18%
Vitamin B2 0.357mg 0.117mg 18%
Polyunsaturated fat 2.529g 0.038g 17%
Folate 3µg 63µg 15%
Calories 336kcal 34kcal 15%
Choline 93.5mg 18.7mg 14%
Vitamin B5 1.201mg 0.573mg 13%
Fiber 0g 2.6g 10%
Iron 1.56mg 0.73mg 10%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin E 0.22mg 0.78mg 4%
Vitamin A 0µg 31µg 3%
Calcium 15mg 47mg 3%
Fructose 0g 0.68g 1%
Carbs 2.4g 6.64g 1%
Net carbs 2.4g 4.04g N/A
Magnesium 19mg 21mg 0%
Potassium 316mg 316mg 0%
Sugar 0.96g 1.7g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.033mg 0%
Threonine 0.521mg 0.088mg 0%
Isoleucine 0.675mg 0.079mg 0%
Leucine 0.929mg 0.129mg 0%
Lysine 1.107mg 0.135mg 0%
Methionine 0.301mg 0.038mg 0%
Phenylalanine 0.481mg 0.117mg 0%
Valine 0.668mg 0.125mg 0%
Histidine 0.359mg 0.059mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g 0g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +674.8%
Contains more FatsFats +6900%
Contains more OtherOther +435.6%
Contains more CarbsCarbs +176.7%
Contains more WaterWater +97.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +101054.5%
Contains more Poly. FatPolyunsaturated fat +6555.3%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
Salami
2
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more SucroseSucrose +340%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.49g
~equal in Galactose ~0g

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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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.