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  6. Salami vs. Vegetable oil

Salami vs. Vegetable oil — In-Depth Nutrition Comparison

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The main differences between Salami and Vegetable oil

  • Salami is richer in Vitamin B12, Selenium, Manganese, Copper, Vitamin B3, Vitamin B6, and Vitamin B1, yet Vegetable oil is richer in Vitamin E .
  • Daily need coverage for Vitamin E from Vegetable oil is 97% higher.

Food types used in this article are Salami, cooked, beef and pork and Oil, corn, peanut, and olive.

Infographic

Salami vs Vegetable oil 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
:
1
Vegetable oil
Vegetable oil
Contains more Calcium +∞%
Contains more Iron +1100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +14550%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +1100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +14550%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
8
:
2
Vegetable oil
Vegetable oil
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +6618.2%
Contains more Vitamin K +556.3%
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%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +6618.2%
Contains more Vitamin K +556.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
4
:
1
Vegetable oil
Vegetable oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +286.1%
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
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +286.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
1
:
2
Vegetable oil
Vegetable oil
Contains less Saturated Fat -35.2%
Contains more Monounsaturated Fat +331.7%
Contains more Polyunsaturated fat +1206.2%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Contains less Saturated Fat -35.2%
Contains more Monounsaturated Fat +331.7%
Contains more Polyunsaturated fat +1206.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Vegetable oil Opinion
Net carbs 2.4g 0g Salami
Protein 21.85g 0g Salami
Fats 25.9g 100g Vegetable oil
Carbs 2.4g 0g Salami
Calories 336kcal 884kcal Vegetable oil
Sugar 0.96g 0g Vegetable oil
Calcium 15mg 0mg Salami
Iron 1.56mg 0.13mg Salami
Magnesium 19mg 0mg Salami
Phosphorus 191mg 0mg Salami
Potassium 316mg 0mg Salami
Sodium 1740mg 0mg Vegetable oil
Zinc 2.93mg 0.02mg Salami
Copper 0.357mg 0mg Salami
Manganese 0.978mg 0mg Salami
Selenium 31.3µg 0µg Salami
Vitamin E 0.22mg 14.78mg Vegetable oil
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin B1 0.367mg 0mg Salami
Vitamin B2 0.357mg 0mg Salami
Vitamin B3 6.053mg 0mg Salami
Vitamin B5 1.201mg 0mg Salami
Vitamin B6 0.459mg 0mg Salami
Folate 3µg 0µg Salami
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 21µg Vegetable oil
Tryptophan 0.114mg Salami
Threonine 0.521mg Salami
Isoleucine 0.675mg Salami
Leucine 0.929mg Salami
Lysine 1.107mg Salami
Methionine 0.301mg Salami
Phenylalanine 0.481mg Salami
Valine 0.668mg Salami
Histidine 0.359mg Salami
Cholesterol 89mg 0mg Vegetable oil
Trans Fat 0.586g Vegetable oil
Saturated Fat 9.316g 14.367g Salami
Monounsaturated Fat 11.127g 48.033g Vegetable oil
Polyunsaturated fat 2.529g 33.033g Vegetable oil
Omega-6 - Eicosadienoic acid 0.084g 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 Vegetable oil
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
29%
Vegetable oil
Minerals Daily Need Coverage Score
91%
Salami
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 1740mg)
Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 89mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 28)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Salami
Salami is lower in Saturated Fat (difference - 5.051g)
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

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.