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  6. Salami vs. Olive

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
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
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
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
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
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%

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

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
Olive
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
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
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%

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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.