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Salami vs. Olive — In-Depth Nutrition Comparison

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Important differences between salami and olive

  • Olive has less vitamin B12, selenium, manganese, vitamin B3, vitamin B6, vitamin B1, and vitamin B2.
  • Salami's daily need coverage for vitamin B12 is 63% more.

The food varieties used in the comparison are Salami, cooked, beef and pork and Olives, ripe, canned (small-extra large).

Infographic

Salami vs Olive infographic
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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
7
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%
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +3850%
Contains more CopperCopper +42.2%
Contains more ZincZinc +1231.8%
Contains more PhosphorusPhosphorus +6266.7%
Contains more ManganeseManganese +4790%
Contains more SeleniumSelenium +3377.8%
Contains more CalciumCalcium +486.7%
Contains more IronIron +111.5%
Contains less SodiumSodium -57.8%

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
10
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%
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +16259.5%
Contains more Vitamin B5Vitamin B5 +7906.7%
Contains more Vitamin B6Vitamin B6 +5000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +807.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%

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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2501.2%
Contains more FatsFats +142.5%
Contains more OtherOther +109%
Contains more CarbsCarbs +160.8%
Contains more WaterWater +77%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +41.1%
Contains more Poly. FatPolyunsaturated fat +177.6%
Contains less Sat. FatSaturated fat -84.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Olive DV% diff.
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.9µg 55%
Sodium 1740mg 735mg 44%
Protein 21.85g 0.84g 42%
Manganese 0.978mg 0.02mg 42%
Vitamin B3 6.053mg 0.037mg 38%
Saturated fat 9.316g 1.415g 36%
Vitamin B6 0.459mg 0.009mg 35%
Cholesterol 89mg 0mg 30%
Vitamin B1 0.367mg 0.003mg 30%
Phosphorus 191mg 3mg 27%
Vitamin B2 0.357mg 0mg 27%
Zinc 2.93mg 0.22mg 25%
Vitamin B5 1.201mg 0.015mg 24%
Fats 25.9g 10.68g 23%
Iron 1.56mg 3.3mg 22%
Choline 93.5mg 10.3mg 15%
Fiber 0g 3.2g 13%
Copper 0.357mg 0.251mg 12%
Polyunsaturated fat 2.529g 0.911g 11%
Calories 336kcal 115kcal 11%
Vitamin E 0.22mg 1.65mg 10%
Potassium 316mg 8mg 9%
Monounsaturated fat 11.127g 7.888g 8%
Calcium 15mg 88mg 7%
Vitamin D 41IU 0IU 5%
Vitamin D 1µg 0µg 5%
Magnesium 19mg 4mg 4%
Vitamin K 3.2µg 1.4µg 2%
Vitamin A 0µg 20µg 2%
Folate 3µg 0µg 1%
Carbs 2.4g 6.26g 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 2.4g 3.06g N/A
Sugar 0.96g 0g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0.026mg 0%
Isoleucine 0.675mg 0.031mg 0%
Leucine 0.929mg 0.05mg 0%
Lysine 1.107mg 0.032mg 0%
Methionine 0.301mg 0.012mg 0%
Phenylalanine 0.481mg 0.029mg 0%
Valine 0.668mg 0.038mg 0%
Histidine 0.359mg 0.023mg 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 Olive
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
4%
Olive
Minerals Daily Need Coverage Score
91%
Salami
35%
Olive

Comparison summary

Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 28)
Which food is cheaper?
Salami
Salami is cheaper (difference - $0.8)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 1005mg)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 7.901g)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.