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  6. Salami vs. Wild rice raw

Salami vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between Salami and Wild rice raw?

  • Salami is higher in Vitamin B12, and Selenium, however, Wild rice raw is richer in Magnesium, Phosphorus, Zinc, Fiber, and Folate.
  • Salami's daily need coverage for Sodium is 75% more.
  • Wild rice raw has less Cholesterol.

We used Salami, cooked, beef and pork and Wild rice, raw types in this article.

Infographic

Salami vs Wild rice raw 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
1
:
9
Wild rice raw
Wild rice raw
Contains more Selenium +1017.9%
Contains more Calcium +40%
Contains more Iron +25.6%
Contains more Magnesium +831.6%
Contains more Phosphorus +126.7%
Contains more Potassium +35.1%
Contains less Sodium -99.6%
Contains more Zinc +103.4%
Contains more Copper +46.8%
Contains more Manganese +35.9%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Selenium +1017.9%
Contains more Calcium +40%
Contains more Iron +25.6%
Contains more Magnesium +831.6%
Contains more Phosphorus +126.7%
Contains more Potassium +35.1%
Contains less Sodium -99.6%
Contains more Zinc +103.4%
Contains more Copper +46.8%
Contains more Manganese +35.9%

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
7
:
4
Wild rice raw
Wild rice raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +219.1%
Contains more Vitamin B2 +36.3%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B6 +17.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B3 +11.2%
Contains more Folate +3066.7%
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +219.1%
Contains more Vitamin B2 +36.3%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B6 +17.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B3 +11.2%
Contains more Folate +3066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
4
:
1
Wild rice raw
Wild rice raw
Contains more Protein +48.3%
Contains more Fats +2298.1%
Contains more Water +482.3%
Contains more Other +204.6%
Contains more Carbs +3020.8%
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
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +48.3%
Contains more Fats +2298.1%
Contains more Water +482.3%
Contains more Other +204.6%
Contains more Carbs +3020.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +6898.1%
Contains more Polyunsaturated fat +274.1%
Contains less Saturated Fat -98.3%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +6898.1%
Contains more Polyunsaturated fat +274.1%
Contains less Saturated Fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
Salami
1
:
1
Wild rice raw
Wild rice raw
Contains more Glucose +∞%
Contains more Sucrose +52.3%
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
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Sucrose +52.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Wild rice raw Opinion
Net carbs 2.4g 68.7g Wild rice raw
Protein 21.85g 14.73g Salami
Fats 25.9g 1.08g Salami
Carbs 2.4g 74.9g Wild rice raw
Calories 336kcal 357kcal Wild rice raw
Sugar 0.96g 2.5g Salami
Fiber 0g 6.2g Wild rice raw
Calcium 15mg 21mg Wild rice raw
Iron 1.56mg 1.96mg Wild rice raw
Magnesium 19mg 177mg Wild rice raw
Phosphorus 191mg 433mg Wild rice raw
Potassium 316mg 427mg Wild rice raw
Sodium 1740mg 7mg Wild rice raw
Zinc 2.93mg 5.96mg Wild rice raw
Copper 0.357mg 0.524mg Wild rice raw
Manganese 0.978mg 1.329mg Wild rice raw
Selenium 31.3µg 2.8µg Salami
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.22mg 0.82mg Wild rice raw
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin B1 0.367mg 0.115mg Salami
Vitamin B2 0.357mg 0.262mg Salami
Vitamin B3 6.053mg 6.733mg Wild rice raw
Vitamin B5 1.201mg 1.074mg Salami
Vitamin B6 0.459mg 0.391mg Salami
Folate 3µg 95µg Wild rice raw
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 1.9µg Salami
Tryptophan 0.114mg 0.179mg Wild rice raw
Threonine 0.521mg 0.469mg Salami
Isoleucine 0.675mg 0.618mg Salami
Leucine 0.929mg 1.018mg Wild rice raw
Lysine 1.107mg 0.629mg Salami
Methionine 0.301mg 0.438mg Wild rice raw
Phenylalanine 0.481mg 0.721mg Wild rice raw
Valine 0.668mg 0.858mg Wild rice raw
Histidine 0.359mg 0.384mg Wild rice raw
Cholesterol 89mg 0mg Wild rice raw
Trans Fat 0.586g Wild rice raw
Saturated Fat 9.316g 0.156g Wild rice raw
Monounsaturated Fat 11.127g 0.159g Salami
Polyunsaturated fat 2.529g 0.676g Salami
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 Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
91%
Salami
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1733mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 9.16g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.7)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.54g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 29)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.