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Salami vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between salami and brazil nut?

  • Salami is higher in vitamin B12 and vitamin B3; however, brazil nut is richer in selenium, copper, magnesium, phosphorus, vitamin E, and fiber.
  • Brazil nut's daily need coverage for selenium is 3429% more.
  • Brazil nut has less sodium.
  • Brazil nut has a lower glycemic index (10) than salami (28).

We used Salami, cooked, beef and pork and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Salami vs Brazil nut 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
0
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1878.9%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +108.5%
Contains more IronIron +55.8%
Contains more CopperCopper +388.2%
Contains more ZincZinc +38.6%
Contains more PhosphorusPhosphorus +279.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +25.1%
Contains more SeleniumSelenium +6024.6%

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
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +920%
Contains more Vitamin B3Vitamin B3 +1951.9%
Contains more Vitamin B5Vitamin B5 +552.7%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +224.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2468.2%
Contains more Vitamin B1Vitamin B1 +68.1%
Contains more FolateFolate +633.3%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +52.6%
Contains more WaterWater +1221.3%
Contains more OtherOther +36.3%
Contains more FatsFats +159.1%
Contains more CarbsCarbs +389.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -42.3%
Contains more Mono. FatMonounsaturated fat +114.6%
Contains more Poly. FatPolyunsaturated fat +864.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
1
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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +429.5%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Brazil nut DV% diff.
Selenium 31.3µg 1917µg 3429%
Copper 0.357mg 1.743mg 154%
Polyunsaturated fat 2.529g 24.399g 146%
Magnesium 19mg 376mg 85%
Phosphorus 191mg 725mg 76%
Sodium 1740mg 3mg 76%
Fats 25.9g 67.1g 63%
Vitamin B12 1.52µg 0µg 63%
Vitamin E 0.22mg 5.65mg 36%
Vitamin B3 6.053mg 0.295mg 36%
Monounsaturated fat 11.127g 23.879g 32%
Saturated fat 9.316g 16.134g 31%
Cholesterol 89mg 0mg 30%
Fiber 0g 7.5g 30%
Vitamin B6 0.459mg 0.101mg 28%
Vitamin B2 0.357mg 0.035mg 25%
Vitamin B1 0.367mg 0.617mg 21%
Vitamin B5 1.201mg 0.184mg 20%
Calories 336kcal 659kcal 16%
Calcium 15mg 160mg 15%
Protein 21.85g 14.32g 15%
Choline 93.5mg 28.8mg 12%
Manganese 0.978mg 1.223mg 11%
Iron 1.56mg 2.43mg 11%
Zinc 2.93mg 4.06mg 10%
Potassium 316mg 659mg 10%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Folate 3µg 22µg 5%
Vitamin K 3.2µg 0µg 3%
Carbs 2.4g 11.74g 3%
Vitamin C 0mg 0.7mg 1%
Net carbs 2.4g 4.24g N/A
Sugar 0.96g 2.33g N/A
Starch 0.25g 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.135mg 0%
Threonine 0.521mg 0.365mg 0%
Isoleucine 0.675mg 0.518mg 0%
Leucine 0.929mg 1.19mg 0%
Lysine 1.107mg 0.49mg 0%
Methionine 0.301mg 1.124mg 0%
Phenylalanine 0.481mg 0.639mg 0%
Valine 0.668mg 0.76mg 0%
Histidine 0.359mg 0.409mg 0%
Omega-3 - ALA 0.126g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.084g 0g N/A
Omega-6 - Linoleic acid 2.104g 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
91%
Salami
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.37g)
Which food is lower in Saturated fat?
Salami
Salami is lower in Saturated fat (difference - 6.818g)
Which food is cheaper?
Salami
Salami is cheaper (difference - $0.7)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1737mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.