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  6. Salami vs. Orange juice

Salami vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between salami and orange juice

  • Salami is higher in vitamin B12, selenium, manganese, vitamin B3, copper, and vitamin B6, yet orange juice is higher in vitamin C.
  • Salami covers your daily sodium needs 76% more than orange juice.
  • The amount of cholesterol in orange juice is lower.
  • The glycemic index of salami is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Orange juice, raw.

Infographic

Salami vs Orange juice 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
9
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +58%
Contains more IronIron +680%
Contains more CopperCopper +711.4%
Contains more ZincZinc +5760%
Contains more PhosphorusPhosphorus +1023.5%
Contains more ManganeseManganese +6885.7%
Contains more SeleniumSelenium +31200%
Contains less SodiumSodium -99.9%

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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +307.8%
Contains more Vitamin B2Vitamin B2 +1090%
Contains more Vitamin B3Vitamin B3 +1413.3%
Contains more Vitamin B5Vitamin B5 +532.1%
Contains more Vitamin B6Vitamin B6 +1047.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3100%
Contains more CholineCholine +1408.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +900%

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3021.4%
Contains more FatsFats +12850%
Contains more OtherOther +1065%
Contains more CarbsCarbs +333.3%
Contains more WaterWater +95.4%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +30808.3%
Contains more Poly. FatPolyunsaturated fat +6222.5%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Orange juice DV% diff.
Sodium 1740mg 1mg 76%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.1µg 57%
Vitamin C 0mg 50mg 56%
Manganese 0.978mg 0.014mg 42%
Protein 21.85g 0.7g 42%
Saturated fat 9.316g 0.024g 42%
Fats 25.9g 0.2g 40%
Copper 0.357mg 0.044mg 35%
Vitamin B3 6.053mg 0.4mg 35%
Vitamin B6 0.459mg 0.04mg 32%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.036g 28%
Zinc 2.93mg 0.05mg 26%
Phosphorus 191mg 17mg 25%
Vitamin B2 0.357mg 0.03mg 25%
Vitamin B1 0.367mg 0.09mg 23%
Vitamin B5 1.201mg 0.19mg 20%
Iron 1.56mg 0.2mg 17%
Polyunsaturated fat 2.529g 0.04g 17%
Choline 93.5mg 6.2mg 16%
Calories 336kcal 45kcal 15%
Folate 3µg 30µg 7%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Potassium 316mg 200mg 3%
Carbs 2.4g 10.4g 3%
Vitamin K 3.2µg 0.1µg 3%
Magnesium 19mg 11mg 2%
Vitamin A 0µg 10µg 1%
Fiber 0g 0.2g 1%
Vitamin E 0.22mg 0.04mg 1%
Net carbs 2.4g 10.2g N/A
Calcium 15mg 11mg 0%
Sugar 0.96g 8.4g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.002mg 0%
Threonine 0.521mg 0.008mg 0%
Isoleucine 0.675mg 0.008mg 0%
Leucine 0.929mg 0.013mg 0%
Lysine 1.107mg 0.009mg 0%
Methionine 0.301mg 0.003mg 0%
Phenylalanine 0.481mg 0.009mg 0%
Valine 0.668mg 0.011mg 0%
Histidine 0.359mg 0.003mg 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 Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
91%
Salami
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 7.44g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 22)
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?
Orange juice
Orange juice is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1739mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 9.292g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2.7)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.