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Salami vs. Coconut oil — In-Depth Nutrition Comparison

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What are the main differences between salami and coconut oil?

  • Salami has more vitamin B12, selenium, manganese, copper, vitamin B3, vitamin B6, and vitamin B1 than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 366% higher.
  • Salami has a higher glycemic index (28) than coconut oil (0).

We used Salami, cooked, beef and pork and Oil, coconut types in this comparison.

Infographic

Salami vs Coconut oil infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3020%
Contains more CopperCopper +∞%
Contains more ZincZinc +14550%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +433.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +31066.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
4
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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +150533.3%
Contains more OtherOther +412.1%
Contains more FatsFats +282.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +75.7%
Contains more Poly. FatPolyunsaturated fat +48.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Coconut oil DV% diff.
Saturated fat 9.316g 82.475g 333%
Fats 25.9g 99.06g 113%
Sodium 1740mg 0mg 76%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0µg 57%
Protein 21.85g 0g 44%
Manganese 0.978mg 0mg 43%
Copper 0.357mg 0mg 40%
Vitamin B3 6.053mg 0mg 38%
Vitamin B6 0.459mg 0mg 35%
Vitamin B1 0.367mg 0mg 31%
Cholesterol 89mg 0mg 30%
Calories 336kcal 892kcal 28%
Phosphorus 191mg 0mg 27%
Vitamin B2 0.357mg 0mg 27%
Zinc 2.93mg 0.02mg 26%
Vitamin B5 1.201mg 0mg 24%
Iron 1.56mg 0.05mg 19%
Choline 93.5mg 0.3mg 17%
Monounsaturated fat 11.127g 6.332g 12%
Potassium 316mg 0mg 9%
Polyunsaturated fat 2.529g 1.702g 6%
Magnesium 19mg 0mg 5%
Vitamin D 41IU 0IU 5%
Vitamin D 1µg 0µg 5%
Vitamin K 3.2µg 0.6µg 2%
Vitamin E 0.22mg 0.11mg 1%
Carbs 2.4g 0g 1%
Folate 3µg 0µg 1%
Calcium 15mg 1mg 1%
Net carbs 2.4g 0g N/A
Sugar 0.96g 0g N/A
Trans fat 0.586g 0.028g N/A
Tryptophan 0.114mg 0mg 0%
Threonine 0.521mg 0mg 0%
Isoleucine 0.675mg 0mg 0%
Leucine 0.929mg 0mg 0%
Lysine 1.107mg 0mg 0%
Methionine 0.301mg 0mg 0%
Phenylalanine 0.481mg 0mg 0%
Valine 0.668mg 0mg 0%
Histidine 0.359mg 0mg 0%
Omega-3 - ALA 0.126g 0.019g N/A
Omega-6 - Eicosadienoic acid 0.084g 0g N/A
Omega-6 - Linoleic acid 2.104g 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Coconut oil
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
57%
Salami
0%
Coconut oil
Minerals Daily Need Coverage Score
91%
Salami
0%
Coconut oil

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 - 73.159g)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 1740mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 28)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.5)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.