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  6. Baked beans vs. Salami

Baked beans vs. Salami — In-Depth Nutrition Comparison

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The main differences between baked beans and salami

  • Baked beans are richer in fiber, yet salami is richer in vitamin B12, selenium, vitamin B3, manganese, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin B12 for salami is 63% higher.
  • Baked beans contain less sodium.
  • Salami has a lower glycemic index than baked beans.

Food types used in this article are Beans, baked, home prepared and Salami, cooked, beef, and pork.

Infographic

Baked beans vs Salami 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Salami
Salami
5
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%
Contains more MagnesiumMagnesium +126.3%
Contains more CalciumCalcium +306.7%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +27.6%
Contains less SodiumSodium -75.7%
Contains more CopperCopper +124.5%
Contains more ZincZinc +301.4%
Contains more PhosphorusPhosphorus +75.2%
Contains more ManganeseManganese +283.5%
Contains more SeleniumSelenium +449.1%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Salami
Salami
10
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%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +169.9%
Contains more Vitamin B2Vitamin B2 +628.6%
Contains more Vitamin B3Vitamin B3 +1383.6%
Contains more Vitamin B5Vitamin B5 +674.8%
Contains more Vitamin B6Vitamin B6 +410%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Salami DV% diff.
Vitamin B12 0µg 1.52µg 63%
Sodium 422mg 1740mg 57%
Selenium 5.7µg 31.3µg 47%
Vitamin B3 0.408mg 6.053mg 35%
Protein 5.54g 21.85g 33%
Saturated fat 1.948g 9.316g 33%
Fats 5.15g 25.9g 32%
Manganese 0.255mg 0.978mg 31%
Vitamin B6 0.09mg 0.459mg 28%
Cholesterol 5mg 89mg 28%
Vitamin B2 0.049mg 0.357mg 24%
Fiber 5.5g 0g 22%
Copper 0.159mg 0.357mg 22%
Monounsaturated fat 2.133g 11.127g 22%
Vitamin B5 0.155mg 1.201mg 21%
Zinc 0.73mg 2.93mg 20%
Vitamin B1 0.136mg 0.367mg 19%
Choline 93.5mg 17%
Phosphorus 109mg 191mg 12%
Polyunsaturated fat 0.74g 2.529g 12%
Folate 48µg 3µg 11%
Calories 155kcal 336kcal 9%
Carbs 21.63g 2.4g 6%
Magnesium 43mg 19mg 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Iron 1.99mg 1.56mg 5%
Calcium 61mg 15mg 5%
Vitamin K 3.2µg 3%
Vitamin E 0.22mg 1%
Vitamin C 1.1mg 0mg 1%
Potassium 358mg 316mg 1%
Net carbs 16.13g 2.4g N/A
Sugar 0.96g N/A
Trans fat 0g 0.586g N/A
Tryptophan 0.067mg 0.114mg 0%
Threonine 0.228mg 0.521mg 0%
Isoleucine 0.242mg 0.675mg 0%
Leucine 0.428mg 0.929mg 0%
Lysine 0.379mg 1.107mg 0%
Methionine 0.086mg 0.301mg 0%
Phenylalanine 0.287mg 0.481mg 0%
Valine 0.282mg 0.668mg 0%
Histidine 0.153mg 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Salami
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
Contains more CarbsCarbs +801.3%
Contains more WaterWater +44.2%
Contains more ProteinProtein +294.4%
Contains more FatsFats +402.9%
Contains more OtherOther +85.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Salami
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +421.7%
Contains more Poly. FatPolyunsaturated fat +241.8%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.