Salami vs. Coconut — In-Depth Nutrition Comparison
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Summary of differences between salami and coconut
- Salami has more vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, and vitamin B1; however, coconut is higher in fiber.
- Coconut covers your daily need for saturated fat, 102% more than salami.
- Coconut has less cholesterol.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Salami, cooked, beef and pork and Nuts, coconut meat, raw.
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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.
| Contains more ZincZinc | +166.4% |
| Contains more PhosphorusPhosphorus | +69% |
| Contains more SeleniumSelenium | +209.9% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more PotassiumPotassium | +12.7% |
| Contains more IronIron | +55.8% |
| Contains more CopperCopper | +21.8% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +53.4% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +456.1% |
| Contains more Vitamin B2Vitamin B2 | +1685% |
| Contains more Vitamin B3Vitamin B3 | +1020.9% |
| Contains more Vitamin B5Vitamin B5 | +300.3% |
| Contains more Vitamin B6Vitamin B6 | +750% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more CholineCholine | +672.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +766.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +556.2% |
| Contains more OtherOther | +385.4% |
| Contains more FatsFats | +29.3% |
| Contains more CarbsCarbs | +534.6% |
~equal in
Water
~46.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68.6% |
| Contains more Mono. FatMonounsaturated fat | +680.8% |
| Contains more Poly. FatPolyunsaturated fat | +591% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 9.316g | 29.698g | 93% |
| Sodium | 1740mg | 20mg | 75% |
| Vitamin B12 | 1.52µg | 0µg | 63% |
| Selenium | 31.3µg | 10.1µg | 39% |
| Protein | 21.85g | 3.33g | 37% |
| Fiber | 0g | 9g | 36% |
| Vitamin B3 | 6.053mg | 0.54mg | 34% |
| Vitamin B6 | 0.459mg | 0.054mg | 31% |
| Cholesterol | 89mg | 0mg | 30% |
| Vitamin B2 | 0.357mg | 0.02mg | 26% |
| Vitamin B1 | 0.367mg | 0.066mg | 25% |
| Monounsaturated fat | 11.127g | 1.425g | 24% |
| Manganese | 0.978mg | 1.5mg | 23% |
| Vitamin B5 | 1.201mg | 0.3mg | 18% |
| Zinc | 2.93mg | 1.1mg | 17% |
| Choline | 93.5mg | 12.1mg | 15% |
| Polyunsaturated fat | 2.529g | 0.366g | 14% |
| Fats | 25.9g | 33.49g | 12% |
| Phosphorus | 191mg | 113mg | 11% |
| Iron | 1.56mg | 2.43mg | 11% |
| Copper | 0.357mg | 0.435mg | 9% |
| Folate | 3µg | 26µg | 6% |
| Vitamin D | 41IU | 0IU | 5% |
| Vitamin D | 1µg | 0µg | 5% |
| Carbs | 2.4g | 15.23g | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin K | 3.2µg | 0.2µg | 3% |
| Magnesium | 19mg | 32mg | 3% |
| Calories | 336kcal | 354kcal | 1% |
| Potassium | 316mg | 356mg | 1% |
| Net carbs | 2.4g | 6.23g | N/A |
| Calcium | 15mg | 14mg | 0% |
| Sugar | 0.96g | 6.23g | N/A |
| Vitamin E | 0.22mg | 0.24mg | 0% |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.114mg | 0.039mg | 0% |
| Threonine | 0.521mg | 0.121mg | 0% |
| Isoleucine | 0.675mg | 0.131mg | 0% |
| Leucine | 0.929mg | 0.247mg | 0% |
| Lysine | 1.107mg | 0.147mg | 0% |
| Methionine | 0.301mg | 0.062mg | 0% |
| Phenylalanine | 0.481mg | 0.169mg | 0% |
| Valine | 0.668mg | 0.202mg | 0% |
| Histidine | 0.359mg | 0.077mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
57%
8%
Minerals Daily Need Coverage Score
91%
63%
Comparison summary
Which food is lower in Sugar?
Salami is lower in Sugar (difference - 5.27g)
Which food is lower in Saturated fat?
Salami is lower in Saturated fat (difference - 20.382g)
Which food is lower in glycemic index?
Salami is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 1720mg)
Which food is cheaper?
Coconut is cheaper (difference - $0.1)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.