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  6. Salami vs. Sunflower seed

Salami vs. Sunflower seed — In-Depth Nutrition Comparison

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A recap on differences between Salami and Sunflower seed

  • Salami is higher in Vitamin B12, yet Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Magnesium, Vitamin B6, Phosphorus, Folate, and Iron.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Salami.
  • The amount of Sodium in Sunflower seed is lower.

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

Infographic

Salami vs Sunflower seed 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
0
:
10
Sunflower seed
Sunflower seed
Contains more Calcium +420%
Contains more Iron +236.5%
Contains more Magnesium +1610.5%
Contains more Phosphorus +245.5%
Contains more Potassium +104.1%
Contains less Sodium -99.5%
Contains more Zinc +70.6%
Contains more Copper +404.2%
Contains more Manganese +99.4%
Contains more Selenium +69.3%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +420%
Contains more Iron +236.5%
Contains more Magnesium +1610.5%
Contains more Phosphorus +245.5%
Contains more Potassium +104.1%
Contains less Sodium -99.5%
Contains more Zinc +70.6%
Contains more Copper +404.2%
Contains more Manganese +99.4%
Contains more Selenium +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
Salami
5
:
7
Sunflower seed
Sunflower seed
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +15886.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +303.3%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B6 +193%
Contains more Folate +7466.7%
Equal in Vitamin B2 - 0.355
Equal in Vitamin B5 - 1.13
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +15886.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +303.3%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B6 +193%
Contains more Folate +7466.7%
Equal in Vitamin B2 - 0.355
Equal in Vitamin B5 - 1.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Sunflower seed
Sunflower seed
Contains more Water +855.4%
Contains more Other +53.8%
Contains more Fats +98.7%
Contains more Carbs +733.3%
Equal in Protein - 20.78
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
Sunflower seed
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 Water +855.4%
Contains more Other +53.8%
Contains more Fats +98.7%
Contains more Carbs +733.3%
Equal in Protein - 20.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
0
:
3
Sunflower seed
Sunflower seed
Contains less Saturated Fat -52.2%
Contains more Monounsaturated Fat +66.5%
Contains more Polyunsaturated fat +814.9%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -52.2%
Contains more Monounsaturated Fat +66.5%
Contains more Polyunsaturated fat +814.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
Salami
1
:
1
Sunflower seed
Sunflower seed
Contains more Glucose +∞%
Contains more Sucrose +468.2%
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
Sunflower seed
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 Glucose +∞%
Contains more Sucrose +468.2%

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 seed
Lower in Sodium ok
Lower in Cholesterol 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 seed Opinion
Net carbs 2.4g 11.4g Sunflower seed
Protein 21.85g 20.78g Salami
Fats 25.9g 51.46g Sunflower seed
Carbs 2.4g 20g Sunflower seed
Calories 336kcal 584kcal Sunflower seed
Sugar 0.96g 2.62g Salami
Fiber 0g 8.6g Sunflower seed
Calcium 15mg 78mg Sunflower seed
Iron 1.56mg 5.25mg Sunflower seed
Magnesium 19mg 325mg Sunflower seed
Phosphorus 191mg 660mg Sunflower seed
Potassium 316mg 645mg Sunflower seed
Sodium 1740mg 9mg Sunflower seed
Zinc 2.93mg 5mg Sunflower seed
Copper 0.357mg 1.8mg Sunflower seed
Manganese 0.978mg 1.95mg Sunflower seed
Selenium 31.3µg 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.22mg 35.17mg Sunflower seed
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.367mg 1.48mg Sunflower seed
Vitamin B2 0.357mg 0.355mg Salami
Vitamin B3 6.053mg 8.335mg Sunflower seed
Vitamin B5 1.201mg 1.13mg Salami
Vitamin B6 0.459mg 1.345mg Sunflower seed
Folate 3µg 227µg Sunflower seed
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 0µg Salami
Tryptophan 0.114mg 0.348mg Sunflower seed
Threonine 0.521mg 0.928mg Sunflower seed
Isoleucine 0.675mg 1.139mg Sunflower seed
Leucine 0.929mg 1.659mg Sunflower seed
Lysine 1.107mg 0.937mg Salami
Methionine 0.301mg 0.494mg Sunflower seed
Phenylalanine 0.481mg 1.169mg Sunflower seed
Valine 0.668mg 1.315mg Sunflower seed
Histidine 0.359mg 0.632mg Sunflower seed
Cholesterol 89mg 0mg Sunflower seed
Trans Fat 0.586g Sunflower seed
Saturated Fat 9.316g 4.455g Sunflower seed
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 11.127g 18.528g Sunflower seed
Polyunsaturated fat 2.529g 23.137g Sunflower seed
Omega-6 - Eicosadienoic acid 0.084g 0g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Sunflower seed
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
156%
Sunflower seed
Minerals Daily Need Coverage Score
91%
Salami
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1731mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 4.861g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 8)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.1)
Which food is richer in minerals?
Sunflower seed
Sunflower seed 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 seed - 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.