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  6. Cranberry bean raw vs. Salami

Cranberry bean raw vs. Salami — In-Depth Nutrition Comparison

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How are cranberry bean raw and salami different?

  • Cranberry bean raw has more folate, fiber, copper, iron, magnesium, and vitamin B1; however, salami is richer in vitamin B12 and selenium.
  • Cranberry bean raw covers your daily need for folate, 150% more than salami.
  • Cranberry bean raw contains less saturated fat.

Beans, cranberry (roman), mature seeds, raw and Salami, cooked, beef, and pork types were used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Salami
Salami
1
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 +721.1%
Contains more CalciumCalcium +746.7%
Contains more PotassiumPotassium +321.5%
Contains more IronIron +220.5%
Contains more CopperCopper +122.4%
Contains more ZincZinc +23.9%
Contains more PhosphorusPhosphorus +94.8%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +146.5%
~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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Salami
Salami
9
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 +103.5%
Contains more FolateFolate +20033.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +316%
Contains more Vitamin B5Vitamin B5 +60.6%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Salami DV% diff.
Folate 604µg 3µg 150%
Fiber 24.7g 0g 99%
Sodium 6mg 1740mg 75%
Vitamin B12 0µg 1.52µg 63%
Copper 0.794mg 0.357mg 49%
Iron 5mg 1.56mg 43%
Saturated fat 0.316g 9.316g 41%
Fats 1.23g 25.9g 38%
Selenium 12.7µg 31.3µg 34%
Magnesium 156mg 19mg 33%
Vitamin B1 0.747mg 0.367mg 32%
Cholesterol 0mg 89mg 30%
Potassium 1332mg 316mg 30%
Vitamin B3 1.455mg 6.053mg 29%
Monounsaturated fat 0.106g 11.127g 28%
Phosphorus 372mg 191mg 26%
Carbs 60.05g 2.4g 19%
Choline 93.5mg 17%
Polyunsaturated fat 0.527g 2.529g 13%
Vitamin B6 0.309mg 0.459mg 12%
Calcium 127mg 15mg 11%
Vitamin B2 0.213mg 0.357mg 11%
Vitamin B5 0.748mg 1.201mg 9%
Zinc 3.63mg 2.93mg 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Manganese 0.92mg 0.978mg 3%
Vitamin K 3.2µg 3%
Protein 23.03g 21.85g 2%
Vitamin E 0.22mg 1%
Calories 335kcal 336kcal 0%
Net carbs 35.35g 2.4g N/A
Sugar 0.96g N/A
Trans fat 0g 0.586g N/A
Tryptophan 0.273mg 0.114mg 0%
Threonine 0.969mg 0.521mg 0%
Isoleucine 1.017mg 0.675mg 0%
Leucine 1.838mg 0.929mg 0%
Lysine 1.58mg 1.107mg 0%
Methionine 0.346mg 0.301mg 0%
Phenylalanine 1.245mg 0.481mg 0%
Valine 1.205mg 0.668mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +2402.1%
Contains more FatsFats +2005.7%
Contains more WaterWater +264.7%
Contains more OtherOther +41.2%
~equal in Protein ~21.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -96.6%
Contains more Mono. FatMonounsaturated fat +10397.2%
Contains more Poly. FatPolyunsaturated fat +379.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.