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Black turtle bean vs. Salami — In-Depth Nutrition Comparison

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A recap on differences between black turtle bean and salami

  • Black turtle bean is higher in folate, iron, copper, fiber, vitamin B1, and phosphorus, yet salami is higher in vitamin B12 and selenium.
  • Black turtle bean covers your daily folate needs 110% more than salami.
  • The amount of saturated fat in black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Salami, cooked, beef and pork.

Infographic

Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Salami
2
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 +742.1%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +374.7%
Contains more IronIron +457.7%
Contains more CopperCopper +180.1%
Contains more PhosphorusPhosphorus +130.4%
Contains less SodiumSodium -99.5%
Contains more ZincZinc +33.2%
Contains more SeleniumSelenium +878.1%
~equal in Manganese ~0.978mg

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Salami
7
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 B1Vitamin B1 +145.2%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +14700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +209.6%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Salami
4
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 +2535.4%
Contains more FatsFats +2777.8%
Contains more WaterWater +310.8%
Contains more OtherOther +29.4%
~equal in Protein ~21.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
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 -97.5%
Contains more Mono. FatMonounsaturated fat +14165.4%
Contains more Poly. FatPolyunsaturated fat +553.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Salami
Lower in Sugar ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Black turtle bean Salami DV% diff.
Folate 444µg 3µg 110%
Iron 8.7mg 1.56mg 89%
Sodium 9mg 1740mg 75%
Copper 1mg 0.357mg 71%
Vitamin B12 0µg 1.52µg 63%
Fiber 15.5g 0g 62%
Selenium 3.2µg 31.3µg 51%
Vitamin B1 0.9mg 0.367mg 44%
Saturated fat 0.232g 9.316g 41%
Fats 0.9g 25.9g 38%
Phosphorus 440mg 191mg 36%
Potassium 1500mg 316mg 35%
Magnesium 160mg 19mg 34%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 0.078g 11.127g 28%
Vitamin B3 1.955mg 6.053mg 26%
Carbs 63.25g 2.4g 20%
Choline 93.5mg 17%
Calcium 160mg 15mg 15%
Polyunsaturated fat 0.387g 2.529g 14%
Vitamin B2 0.193mg 0.357mg 13%
Vitamin B6 0.286mg 0.459mg 13%
Zinc 2.2mg 2.93mg 7%
Vitamin B5 0.899mg 1.201mg 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Vitamin K 5.6µg 3.2µg 2%
Manganese 1mg 0.978mg 1%
Protein 21.25g 21.85g 1%
Calories 339kcal 336kcal 0%
Net carbs 47.75g 2.4g N/A
Sugar 2.12g 0.96g N/A
Vitamin E 0.21mg 0.22mg 0%
Trans fat 0g 0.586g N/A
Tryptophan 0.252mg 0.114mg 0%
Threonine 0.894mg 0.521mg 0%
Isoleucine 0.938mg 0.675mg 0%
Leucine 1.697mg 0.929mg 0%
Lysine 1.459mg 1.107mg 0%
Methionine 0.32mg 0.301mg 0%
Phenylalanine 1.149mg 0.481mg 0%
Valine 1.112mg 0.668mg 0%
Histidine 0.592mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
57%
Salami
Minerals Daily Need Coverage Score
135%
Black turtle bean
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 1.16g)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1731mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 9.084g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.1)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.