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  6. Kidney beans raw vs. Salami

Kidney beans raw vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and salami?

  • Kidney beans raw is richer in fiber, folate, iron, copper, potassium, and phosphorus, while salami is higher in vitamin B12 and selenium.
  • Kidney beans raw's daily need coverage for fiber is 100% higher.
  • Salami has 131 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while salami has 3µg.
  • Kidney beans raw is lower in sodium.

We used Beans, kidney, all types, mature seeds, raw and Salami, cooked, beef, and pork types in this comparison.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +636.8%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +344.9%
Contains more IronIron +425.6%
Contains more CopperCopper +168.3%
Contains more PhosphorusPhosphorus +113.1%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +878.1%
~equal in Zinc ~2.93mg
~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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Salami
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +44.1%
Contains more Vitamin KVitamin K +493.8%
Contains more FolateFolate +13033.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +63%
Contains more Vitamin B3Vitamin B3 +193.8%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Salami DV% diff.
Fiber 24.9g 0g 100%
Folate 394µg 3µg 98%
Iron 8.2mg 1.56mg 83%
Sodium 24mg 1740mg 75%
Copper 0.958mg 0.357mg 67%
Vitamin B12 0µg 1.52µg 63%
Selenium 3.2µg 31.3µg 51%
Saturated fat 0.12g 9.316g 42%
Fats 0.83g 25.9g 39%
Potassium 1406mg 316mg 32%
Phosphorus 407mg 191mg 31%
Cholesterol 0mg 89mg 30%
Magnesium 140mg 19mg 29%
Monounsaturated fat 0.064g 11.127g 28%
Vitamin B3 2.06mg 6.053mg 25%
Carbs 60.01g 2.4g 19%
Choline 93.5mg 17%
Polyunsaturated fat 0.457g 2.529g 14%
Vitamin B1 0.529mg 0.367mg 14%
Calcium 143mg 15mg 13%
Vitamin K 19µg 3.2µg 13%
Vitamin B2 0.219mg 0.357mg 11%
Vitamin B5 0.78mg 1.201mg 8%
Vitamin D 0µg 1µg 5%
Vitamin B6 0.397mg 0.459mg 5%
Vitamin D 0IU 41IU 5%
Vitamin C 4.5mg 0mg 5%
Protein 23.58g 21.85g 3%
Manganese 1.021mg 0.978mg 2%
Zinc 2.79mg 2.93mg 1%
Calories 333kcal 336kcal 0%
Net carbs 35.11g 2.4g N/A
Sugar 2.23g 0.96g N/A
Vitamin E 0.22mg 0.22mg 0%
Trans fat 0g 0.586g N/A
Tryptophan 0.279mg 0.114mg 0%
Threonine 0.992mg 0.521mg 0%
Isoleucine 1.041mg 0.675mg 0%
Leucine 1.882mg 0.929mg 0%
Lysine 1.618mg 1.107mg 0%
Methionine 0.355mg 0.301mg 0%
Phenylalanine 1.275mg 0.481mg 0%
Valine 1.233mg 0.668mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +2400.4%
Contains more FatsFats +3020.5%
Contains more WaterWater +284.6%
Contains more OtherOther +21.7%
~equal in Protein ~21.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -98.7%
Contains more Mono. FatMonounsaturated fat +17285.9%
Contains more Poly. FatPolyunsaturated fat +453.4%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.