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  6. Salami vs. Heart of palm

Salami vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between salami and heart of palm

  • Salami has more vitamin B12, selenium, vitamin B3, and vitamin B1, while heart of palm has more potassium, copper, and vitamin B6.
  • Salami's daily need coverage for sodium is 75% higher.
  • The amount of cholesterol in heart of palm is lower.

The food types used in this comparison are Salami, cooked, beef and pork and Hearts of palm, raw.

Infographic

Salami vs Heart of palm 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
4
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +90%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4371.4%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +471.5%
Contains more CopperCopper +80.4%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -99.2%
~equal in Iron ~1.69mg

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
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +634%
Contains more Vitamin B2Vitamin B2 +98.3%
Contains more Vitamin B3Vitamin B3 +572.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more FolateFolate +700%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +709.3%
Contains more FatsFats +12850%
Contains more OtherOther +134.2%
Contains more CarbsCarbs +967.1%
Contains more WaterWater +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +222440%
Contains more Poly. FatPolyunsaturated fat +2741.6%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Heart of palm DV% diff.
Sodium 1740mg 14mg 75%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.7µg 56%
Potassium 316mg 1806mg 44%
Manganese 0.978mg 43%
Saturated fat 9.316g 0.046g 42%
Fats 25.9g 0.2g 40%
Protein 21.85g 2.7g 38%
Vitamin B3 6.053mg 0.9mg 32%
Copper 0.357mg 0.644mg 32%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.005g 28%
Vitamin B6 0.459mg 0.81mg 27%
Vitamin B1 0.367mg 0.05mg 26%
Vitamin B5 1.201mg 24%
Choline 93.5mg 0mg 17%
Polyunsaturated fat 2.529g 0.089g 16%
Vitamin B2 0.357mg 0.18mg 14%
Calories 336kcal 115kcal 11%
Vitamin C 0mg 8mg 9%
Carbs 2.4g 25.61g 8%
Phosphorus 191mg 140mg 7%
Zinc 2.93mg 3.73mg 7%
Fiber 0g 1.5g 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Folate 3µg 24µg 5%
Vitamin K 3.2µg 0µg 3%
Vitamin E 0.22mg 0.5mg 2%
Magnesium 19mg 10mg 2%
Iron 1.56mg 1.69mg 2%
Net carbs 2.4g 24.11g N/A
Calcium 15mg 18mg 0%
Sugar 0.96g 17.16g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 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?

ok
ok
is better in case of low diet
Salami Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
91%
Salami
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 16.2g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1726mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 9.27g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.7)
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.
Which food is richer in vitamins?
?
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.