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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.
Contains more Magnesium +90%
Contains more Phosphorus +36.4%
Contains more Selenium +4371.4%
Contains more Calcium +20%
Contains more Potassium +471.5%
Contains less Sodium -99.2%
Contains more Zinc +27.3%
Contains more Copper +80.4%
Equal in Iron - 1.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Magnesium +90%
Contains more Phosphorus +36.4%
Contains more Selenium +4371.4%
Contains more Calcium +20%
Contains more Potassium +471.5%
Contains less Sodium -99.2%
Contains more Zinc +27.3%
Contains more Copper +80.4%
Equal in Iron - 1.69

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
7
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +634%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +572.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +76.5%
Contains more Folate +700%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +634%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +572.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +76.5%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +709.3%
Contains more Fats +12850%
Contains more Other +134.2%
Contains more Carbs +967.1%
Contains more Water +53.8%
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 Protein +709.3%
Contains more Fats +12850%
Contains more Other +134.2%
Contains more Carbs +967.1%
Contains more Water +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +222440%
Contains more Polyunsaturated fat +2741.6%
Contains less Saturated Fat -99.5%
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +222440%
Contains more Polyunsaturated fat +2741.6%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 2.4g 24.11g Heart of palm
Protein 21.85g 2.7g Salami
Fats 25.9g 0.2g Salami
Carbs 2.4g 25.61g Heart of palm
Calories 336kcal 115kcal Salami
Sugar 0.96g 17.16g Salami
Fiber 0g 1.5g Heart of palm
Calcium 15mg 18mg Heart of palm
Iron 1.56mg 1.69mg Heart of palm
Magnesium 19mg 10mg Salami
Phosphorus 191mg 140mg Salami
Potassium 316mg 1806mg Heart of palm
Sodium 1740mg 14mg Heart of palm
Zinc 2.93mg 3.73mg Heart of palm
Copper 0.357mg 0.644mg Heart of palm
Manganese 0.978mg Salami
Selenium 31.3µg 0.7µg Salami
Vitamin A 0IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.22mg 0.5mg Heart of palm
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.367mg 0.05mg Salami
Vitamin B2 0.357mg 0.18mg Salami
Vitamin B3 6.053mg 0.9mg Salami
Vitamin B5 1.201mg Salami
Vitamin B6 0.459mg 0.81mg Heart of palm
Folate 3µg 24µg Heart of palm
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 0µg 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 Heart of palm
Trans Fat 0.586g 0g Heart of palm
Saturated Fat 9.316g 0.046g Heart of palm
Monounsaturated Fat 11.127g 0.005g Salami
Polyunsaturated fat 2.529g 0.089g 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 Heart of palm
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
26%
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 contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1726mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 89mg)
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.