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  6. Salami vs. Coconut milk

Salami vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between salami and coconut milk?

  • Salami has more vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B1, vitamin B2, and zinc than coconut milk.
  • Salami's daily need coverage for sodium is 75% higher.
  • Coconut milk is lower in cholesterol.
  • Coconut milk has a higher glycemic index (97) than salami (28).

We used Salami, cooked, beef, and pork and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

Infographic

Salami vs Coconut milk 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
5
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more PotassiumPotassium +20.2%
Contains more CopperCopper +34.2%
Contains more ZincZinc +337.3%
Contains more PhosphorusPhosphorus +91%
Contains more SeleniumSelenium +404.8%
Contains more MagnesiumMagnesium +94.7%
Contains less SodiumSodium -99.1%
~equal in Calcium ~16mg
~equal in Iron ~1.64mg
~equal in Manganese ~0.916mg

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
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%
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1311.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +696.4%
Contains more Vitamin B5Vitamin B5 +556.3%
Contains more Vitamin B6Vitamin B6 +1290.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3100%
Contains more CholineCholine +1000%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +433.3%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Salami Coconut milk DV% diff.
Sodium 1740mg 15mg 75%
Vitamin B12 1.52µg 0µg 63%
Saturated fat 9.316g 21.14g 54%
Selenium 31.3µg 6.2µg 46%
Protein 21.85g 2.29g 39%
Vitamin B3 6.053mg 0.76mg 33%
Vitamin B6 0.459mg 0.033mg 33%
Cholesterol 89mg 0mg 30%
Vitamin B1 0.367mg 0.026mg 28%
Vitamin B2 0.357mg 0mg 27%
Monounsaturated fat 11.127g 1.014g 25%
Zinc 2.93mg 0.67mg 21%
Vitamin B5 1.201mg 0.183mg 20%
Choline 93.5mg 8.5mg 15%
Polyunsaturated fat 2.529g 0.261g 15%
Phosphorus 191mg 100mg 13%
Copper 0.357mg 0.266mg 10%
Fiber 0g 2.2g 9%
Calories 336kcal 230kcal 5%
Vitamin D 41IU 0IU 5%
Vitamin D 1µg 0µg 5%
Magnesium 19mg 37mg 4%
Fats 25.9g 23.84g 3%
Manganese 0.978mg 0.916mg 3%
Folate 3µg 16µg 3%
Vitamin K 3.2µg 0.1µg 3%
Vitamin C 0mg 2.8mg 3%
Potassium 316mg 263mg 2%
Iron 1.56mg 1.64mg 1%
Carbs 2.4g 5.54g 1%
Net carbs 2.4g 3.34g N/A
Calcium 15mg 16mg 0%
Sugar 0.96g 3.34g N/A
Vitamin E 0.22mg 0.15mg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.027mg 0%
Threonine 0.521mg 0.083mg 0%
Isoleucine 0.675mg 0.09mg 0%
Leucine 0.929mg 0.17mg 0%
Lysine 1.107mg 0.101mg 0%
Methionine 0.301mg 0.043mg 0%
Phenylalanine 0.481mg 0.116mg 0%
Valine 0.668mg 0.139mg 0%
Histidine 0.359mg 0.053mg 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
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +854.1%
Contains more OtherOther +556.3%
Contains more CarbsCarbs +130.8%
Contains more WaterWater +49.6%
~equal in Fats ~23.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
3
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Mono. FatMonounsaturated fat +997.3%
Contains more Poly. FatPolyunsaturated fat +869%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.