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  6. Salami vs. Fruit salad

Salami vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between Salami and Fruit salad

  • Fruit salad has less Vitamin B12, Manganese, Vitamin B3, Copper, Vitamin B6, Vitamin B1, and Vitamin B2.
  • Salami's daily need coverage for Sodium is 75% more.
  • Fruit salad is lower in Cholesterol.

The food varieties used in the comparison are Salami, cooked, beef and pork and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Salami vs Fruit salad 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
9
:
1
Fruit salad
Fruit salad
Contains more Calcium +36.4%
Contains more Iron +524%
Contains more Magnesium +137.5%
Contains more Phosphorus +1264.3%
Contains more Potassium +172.4%
Contains more Zinc +1992.9%
Contains more Copper +614%
Contains more Manganese +547.7%
Contains less Sodium -99.7%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +36.4%
Contains more Iron +524%
Contains more Magnesium +137.5%
Contains more Phosphorus +1264.3%
Contains more Potassium +172.4%
Contains more Zinc +1992.9%
Contains more Copper +614%
Contains more Manganese +547.7%
Contains less Sodium -99.7%

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
9
:
2
Fruit salad
Fruit salad
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3236.4%
Contains more Vitamin B2 +2450%
Contains more Vitamin B3 +1600.3%
Contains more Vitamin B5 +2166%
Contains more Vitamin B6 +1600%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 3
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3236.4%
Contains more Vitamin B2 +2450%
Contains more Vitamin B3 +1600.3%
Contains more Vitamin B5 +2166%
Contains more Vitamin B6 +1600%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Fruit salad
Fruit salad
Contains more Protein +4184.3%
Contains more Fats +86233.3%
Contains more Other +1692.3%
Contains more Carbs +443.8%
Contains more Water +90.6%
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
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +4184.3%
Contains more Fats +86233.3%
Contains more Other +1692.3%
Contains more Carbs +443.8%
Contains more Water +90.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +222440%
Contains more Polyunsaturated fat +22890.9%
Contains less Saturated Fat -100%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +222440%
Contains more Polyunsaturated fat +22890.9%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Fruit salad Opinion
Net carbs 2.4g 12.05g Fruit salad
Protein 21.85g 0.51g Salami
Fats 25.9g 0.03g Salami
Carbs 2.4g 13.05g Fruit salad
Calories 336kcal 50kcal Salami
Sugar 0.96g Fruit salad
Fiber 0g 1g Fruit salad
Calcium 15mg 11mg Salami
Iron 1.56mg 0.25mg Salami
Magnesium 19mg 8mg Salami
Phosphorus 191mg 14mg Salami
Potassium 316mg 116mg Salami
Sodium 1740mg 5mg Fruit salad
Zinc 2.93mg 0.14mg Salami
Copper 0.357mg 0.05mg Salami
Manganese 0.978mg 0.151mg Salami
Selenium 31.3µg Salami
Vitamin A 0IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin E 0.22mg Salami
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 3.3mg Fruit salad
Vitamin B1 0.367mg 0.011mg Salami
Vitamin B2 0.357mg 0.014mg Salami
Vitamin B3 6.053mg 0.356mg Salami
Vitamin B5 1.201mg 0.053mg Salami
Vitamin B6 0.459mg 0.027mg Salami
Folate 3µg 3µg
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg Salami
Tryptophan 0.114mg Salami
Threonine 0.521mg Salami
Isoleucine 0.675mg Salami
Leucine 0.929mg Salami
Lysine 1.107mg Salami
Methionine 0.301mg Salami
Phenylalanine 0.481mg Salami
Valine 0.668mg Salami
Histidine 0.359mg Salami
Cholesterol 89mg 0mg Fruit salad
Trans Fat 0.586g 0g Fruit salad
Saturated Fat 9.316g 0.004g Fruit salad
Monounsaturated Fat 11.127g 0.005g Salami
Polyunsaturated fat 2.529g 0.011g 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 Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
91%
Salami
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 1735mg)
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 9.312g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2.7)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.