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  6. Salami vs. Dried fruit

Salami vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between Salami and Dried fruit

  • Salami has more Vitamin B12, Selenium, Manganese, and Vitamin B1, while Dried fruit has more Fiber, Vitamin E , and Potassium.
  • Salami's daily need coverage for Sodium is 75% higher.
  • The amount of Cholesterol in Dried fruit is lower.

The food types used in this comparison are Salami, cooked, beef and pork and Apricots, dried, sulfured, uncooked.

Infographic

Salami vs Dried fruit 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
:
5
Dried fruit
Dried fruit
Contains more Phosphorus +169%
Contains more Zinc +651.3%
Contains more Manganese +316.2%
Contains more Selenium +1322.7%
Contains more Calcium +266.7%
Contains more Iron +70.5%
Contains more Magnesium +68.4%
Contains more Potassium +267.7%
Contains less Sodium -99.4%
Equal in Copper - 0.343
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Phosphorus +169%
Contains more Zinc +651.3%
Contains more Manganese +316.2%
Contains more Selenium +1322.7%
Contains more Calcium +266.7%
Contains more Iron +70.5%
Contains more Magnesium +68.4%
Contains more Potassium +267.7%
Contains less Sodium -99.4%
Equal in Copper - 0.343

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
:
4
Dried fruit
Dried fruit
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2346.7%
Contains more Vitamin B2 +382.4%
Contains more Vitamin B3 +133.8%
Contains more Vitamin B5 +132.8%
Contains more Vitamin B6 +221%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin C +∞%
Contains more Folate +233.3%
Equal in Vitamin K - 3.1
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2346.7%
Contains more Vitamin B2 +382.4%
Contains more Vitamin B3 +133.8%
Contains more Vitamin B5 +132.8%
Contains more Vitamin B6 +221%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin C +∞%
Contains more Folate +233.3%
Equal in Vitamin K - 3.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
4
:
1
Dried fruit
Dried fruit
Contains more Protein +544.5%
Contains more Fats +4978.4%
Contains more Water +46.3%
Contains more Other +81.3%
Contains more Carbs +2510%
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +544.5%
Contains more Fats +4978.4%
Contains more Water +46.3%
Contains more Other +81.3%
Contains more Carbs +2510%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +14936.5%
Contains more Polyunsaturated fat +3317.6%
Contains less Saturated Fat -99.8%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +14936.5%
Contains more Polyunsaturated fat +3317.6%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
Salami
0
:
4
Dried fruit
Dried fruit
Contains more Starch +∞%
Contains more Sucrose +1693.2%
Contains more Glucose +6261.5%
Contains more Fructose +∞%
Salami
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
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1693.2%
Contains more Glucose +6261.5%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Dried fruit Opinion
Net carbs 2.4g 55.34g Dried fruit
Protein 21.85g 3.39g Salami
Fats 25.9g 0.51g Salami
Carbs 2.4g 62.64g Dried fruit
Calories 336kcal 241kcal Salami
Starch 0.35g Dried fruit
Fructose 0g 12.47g Dried fruit
Sugar 0.96g 53.44g Salami
Fiber 0g 7.3g Dried fruit
Calcium 15mg 55mg Dried fruit
Iron 1.56mg 2.66mg Dried fruit
Magnesium 19mg 32mg Dried fruit
Phosphorus 191mg 71mg Salami
Potassium 316mg 1162mg Dried fruit
Sodium 1740mg 10mg Dried fruit
Zinc 2.93mg 0.39mg Salami
Copper 0.357mg 0.343mg Salami
Manganese 0.978mg 0.235mg Salami
Selenium 31.3µg 2.2µg Salami
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.22mg 4.33mg Dried fruit
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.367mg 0.015mg Salami
Vitamin B2 0.357mg 0.074mg Salami
Vitamin B3 6.053mg 2.589mg Salami
Vitamin B5 1.201mg 0.516mg Salami
Vitamin B6 0.459mg 0.143mg Salami
Folate 3µg 10µg Dried fruit
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 3.1µg Salami
Tryptophan 0.114mg 0.016mg Salami
Threonine 0.521mg 0.073mg Salami
Isoleucine 0.675mg 0.063mg Salami
Leucine 0.929mg 0.105mg Salami
Lysine 1.107mg 0.083mg Salami
Methionine 0.301mg 0.015mg Salami
Phenylalanine 0.481mg 0.062mg Salami
Valine 0.668mg 0.078mg Salami
Histidine 0.359mg 0.047mg Salami
Cholesterol 89mg 0mg Dried fruit
Trans Fat 0.586g Dried fruit
Saturated Fat 9.316g 0.017g Dried fruit
Monounsaturated Fat 11.127g 0.074g Salami
Polyunsaturated fat 2.529g 0.074g Salami
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
Salami Dried fruit
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
58%
Salami
38%
Dried fruit
Minerals Daily Need Coverage Score
91%
Salami
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 52.48g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1730mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 9.299g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.7)
Which food is richer in minerals?
?
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.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.