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  6. Salami vs. Brown rice

Salami vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between Salami and Brown rice?

  • Salami has more Vitamin B12, Selenium, Copper, Vitamin B6, Vitamin B2, Vitamin B3, and Zinc than Brown rice.
  • Salami's daily need coverage for Sodium is 75% higher.
  • Brown rice is lower in Cholesterol.

We used Salami, cooked, beef and pork and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Salami vs Brown rice 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
8
:
2
Brown rice
Brown rice
Contains more Calcium +400%
Contains more Iron +178.6%
Contains more Phosphorus +85.4%
Contains more Potassium +267.4%
Contains more Zinc +312.7%
Contains more Copper +236.8%
Contains more Selenium +439.7%
Contains more Magnesium +105.3%
Contains less Sodium -99.8%
Equal in Manganese - 0.974
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +400%
Contains more Iron +178.6%
Contains more Phosphorus +85.4%
Contains more Potassium +267.4%
Contains more Zinc +312.7%
Contains more Copper +236.8%
Contains more Selenium +439.7%
Contains more Magnesium +105.3%
Contains less Sodium -99.8%
Equal in Manganese - 0.974

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
9
:
1
Brown rice
Brown rice
Contains more Vitamin E +29.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +106.2%
Contains more Vitamin B2 +417.4%
Contains more Vitamin B3 +136.4%
Contains more Vitamin B5 +216.1%
Contains more Vitamin B6 +273.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1500%
Contains more Folate +200%
Salami
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin E +29.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +106.2%
Contains more Vitamin B2 +417.4%
Contains more Vitamin B3 +136.4%
Contains more Vitamin B5 +216.1%
Contains more Vitamin B6 +273.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1500%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Brown rice
Brown rice
Contains more Protein +697.4%
Contains more Fats +2570.1%
Contains more Other +959.1%
Contains more Carbs +965.8%
Contains more Water +55.5%
Salami
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
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +697.4%
Contains more Fats +2570.1%
Contains more Other +959.1%
Contains more Carbs +965.8%
Contains more Water +55.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +2915.4%
Contains more Polyunsaturated fat +591%
Contains less Saturated Fat -97.2%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +2915.4%
Contains more Polyunsaturated fat +591%
Contains less Saturated Fat -97.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
Salami
2
:
1
Brown rice
Brown rice
Contains more Sucrose +83.3%
Contains more Glucose +∞%
Contains more Starch +∞%
Salami
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
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +83.3%
Contains more Glucose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Brown rice Opinion
Net carbs 2.4g 23.98g Brown rice
Protein 21.85g 2.74g Salami
Fats 25.9g 0.97g Salami
Carbs 2.4g 25.58g Brown rice
Calories 336kcal 123kcal Salami
Starch 24.79g Brown rice
Sugar 0.96g 0.24g Brown rice
Fiber 0g 1.6g Brown rice
Calcium 15mg 3mg Salami
Iron 1.56mg 0.56mg Salami
Magnesium 19mg 39mg Brown rice
Phosphorus 191mg 103mg Salami
Potassium 316mg 86mg Salami
Sodium 1740mg 4mg Brown rice
Zinc 2.93mg 0.71mg Salami
Copper 0.357mg 0.106mg Salami
Manganese 0.978mg 0.974mg Salami
Selenium 31.3µg 5.8µg Salami
Vitamin E 0.22mg 0.17mg Salami
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin B1 0.367mg 0.178mg Salami
Vitamin B2 0.357mg 0.069mg Salami
Vitamin B3 6.053mg 2.561mg Salami
Vitamin B5 1.201mg 0.38mg Salami
Vitamin B6 0.459mg 0.123mg Salami
Folate 3µg 9µg Brown rice
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 0.2µg Salami
Tryptophan 0.114mg 0.033mg Salami
Threonine 0.521mg 0.095mg Salami
Isoleucine 0.675mg 0.109mg Salami
Leucine 0.929mg 0.214mg Salami
Lysine 1.107mg 0.099mg Salami
Methionine 0.301mg 0.058mg Salami
Phenylalanine 0.481mg 0.133mg Salami
Valine 0.668mg 0.151mg Salami
Histidine 0.359mg 0.066mg Salami
Cholesterol 89mg 0mg Brown rice
Trans Fat 0.586g 0g Brown rice
Saturated Fat 9.316g 0.26g Brown rice
Monounsaturated Fat 11.127g 0.369g Salami
Polyunsaturated fat 2.529g 0.366g Salami
Omega-6 - Eicosadienoic acid 0.084g 0g Salami
Omega-6 - Linoleic acid 2.104g 0.355g Salami
Omega-3 - ALA 0.126g 0.011g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
91%
Salami
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1736mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 9.056g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.7)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.