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Salami vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between salami and sunflower seeds

  • Salami is higher in vitamin B12, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, magnesium, vitamin B6, phosphorus, folate, and iron.
  • Sunflower seeds cover your daily vitamin E needs 233% more than salami.
  • The amount of sodium in sunflower seeds is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Seeds, sunflower seed kernels, dried.

Infographic

Salami vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1610.5%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +104.1%
Contains more IronIron +236.5%
Contains more CopperCopper +404.2%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +99.4%
Contains more SeleniumSelenium +69.3%

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
4
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +69.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15886.4%
Contains more Vitamin B1Vitamin B1 +303.3%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more Vitamin B6Vitamin B6 +193%
Contains more FolateFolate +7466.7%
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin B5 ~1.13mg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +855.4%
Contains more OtherOther +53.8%
Contains more FatsFats +98.7%
Contains more CarbsCarbs +733.3%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
0
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +66.5%
Contains more Poly. FatPolyunsaturated fat +814.9%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more SucroseSucrose +468.2%
~equal in Starch ~0g
~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 Sunflower seeds
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salami Sunflower seeds DV% diff.
Vitamin E 0.22mg 35.17mg 233%
Copper 0.357mg 1.8mg 160%
Polyunsaturated fat 2.529g 23.137g 137%
Vitamin B1 0.367mg 1.48mg 93%
Sodium 1740mg 9mg 75%
Magnesium 19mg 325mg 73%
Vitamin B6 0.459mg 1.345mg 68%
Phosphorus 191mg 660mg 67%
Vitamin B12 1.52µg 0µg 63%
Folate 3µg 227µg 56%
Iron 1.56mg 5.25mg 46%
Manganese 0.978mg 1.95mg 42%
Fats 25.9g 51.46g 39%
Selenium 31.3µg 53µg 39%
Fiber 0g 8.6g 34%
Cholesterol 89mg 0mg 30%
Saturated fat 9.316g 4.455g 22%
Monounsaturated fat 11.127g 18.528g 19%
Zinc 2.93mg 5mg 19%
Vitamin B3 6.053mg 8.335mg 14%
Calories 336kcal 584kcal 12%
Potassium 316mg 645mg 10%
Choline 93.5mg 55.1mg 7%
Calcium 15mg 78mg 6%
Carbs 2.4g 20g 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin K 3.2µg 0µg 3%
Protein 21.85g 20.78g 2%
Vitamin C 0mg 1.4mg 2%
Vitamin B5 1.201mg 1.13mg 1%
Net carbs 2.4g 11.4g N/A
Sugar 0.96g 2.62g N/A
Vitamin A 0µg 3µg 0%
Vitamin B2 0.357mg 0.355mg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.348mg 0%
Threonine 0.521mg 0.928mg 0%
Isoleucine 0.675mg 1.139mg 0%
Leucine 0.929mg 1.659mg 0%
Lysine 1.107mg 0.937mg 0%
Methionine 0.301mg 0.494mg 0%
Phenylalanine 0.481mg 1.169mg 0%
Valine 0.668mg 1.315mg 0%
Histidine 0.359mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g 0g 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 Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
91%
Salami
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1731mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 4.861g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 8)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.1)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.66g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.