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  6. Navy bean raw vs. Salami

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

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A recap on differences between Navy bean raw and Salami

  • Navy bean raw is higher in Folate, and Vitamin C, yet Salami is higher in Vitamin B12, Selenium, Vitamin B3, Manganese, and Vitamin B6.
  • Salami covers your daily Sodium needs 75% more than Navy bean raw.
  • The amount of Saturated Fat in Navy bean raw is lower.

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

Infographic

Navy 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.
Navy bean raw
Navy bean raw
3
:
6
Salami
Salami
Contains more Iron +23.7%
Contains more Magnesium +431.6%
Contains less Sodium -99.3%
Contains more Phosphorus +91%
Contains more Zinc +229.2%
Contains more Manganese +139.7%
Contains more Selenium +5116.7%
Equal in Calcium - 15
Equal in Potassium - 316
Equal in Copper - 0.357
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Iron +23.7%
Contains more Magnesium +431.6%
Contains less Sodium -99.3%
Contains more Phosphorus +91%
Contains more Zinc +229.2%
Contains more Manganese +139.7%
Contains more Selenium +5116.7%
Equal in Calcium - 15
Equal in Potassium - 316
Equal in Copper - 0.357

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.
Navy bean raw
Navy bean raw
4
:
8
Salami
Salami
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +4300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +66%
Contains more Vitamin B3 +396.1%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +140.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.367
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +4300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +66%
Contains more Vitamin B3 +396.1%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +140.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.367

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Salami
Salami
Contains more Carbs +443.8%
Contains more Water +75.1%
Contains more Protein +255.3%
Contains more Fats +3600%
Contains more Other +390.5%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
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
Contains more Carbs +443.8%
Contains more Water +75.1%
Contains more Protein +255.3%
Contains more Fats +3600%
Contains more Other +390.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Salami
Salami
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +21298.1%
Contains more Polyunsaturated fat +521.4%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +21298.1%
Contains more Polyunsaturated fat +521.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Salami Opinion
Net carbs 13.05g 2.4g Navy bean raw
Protein 6.15g 21.85g Salami
Fats 0.7g 25.9g Salami
Carbs 13.05g 2.4g Navy bean raw
Calories 67kcal 336kcal Salami
Sugar 0.96g Navy bean raw
Calcium 15mg 15mg
Iron 1.93mg 1.56mg Navy bean raw
Magnesium 101mg 19mg Navy bean raw
Phosphorus 100mg 191mg Salami
Potassium 307mg 316mg Salami
Sodium 13mg 1740mg Navy bean raw
Zinc 0.89mg 2.93mg Salami
Copper 0.356mg 0.357mg Salami
Manganese 0.408mg 0.978mg Salami
Selenium 0.6µg 31.3µg Salami
Vitamin A 4IU 0IU Navy bean raw
Vitamin E 0.22mg Salami
Vitamin D 0IU 41IU Salami
Vitamin D 0µg 1µg Salami
Vitamin C 18.8mg 0mg Navy bean raw
Vitamin B1 0.39mg 0.367mg Navy bean raw
Vitamin B2 0.215mg 0.357mg Salami
Vitamin B3 1.22mg 6.053mg Salami
Vitamin B5 0.825mg 1.201mg Salami
Vitamin B6 0.191mg 0.459mg Salami
Folate 132µg 3µg Navy bean raw
Vitamin B12 0µg 1.52µg Salami
Vitamin K 3.2µg Salami
Tryptophan 0.064mg 0.114mg Salami
Threonine 0.258mg 0.521mg Salami
Isoleucine 0.273mg 0.675mg Salami
Leucine 0.442mg 0.929mg Salami
Lysine 0.35mg 1.107mg Salami
Methionine 0.064mg 0.301mg Salami
Phenylalanine 0.31mg 0.481mg Salami
Valine 0.316mg 0.668mg Salami
Histidine 0.172mg 0.359mg Salami
Cholesterol 0mg 89mg Navy bean raw
Trans Fat 0g 0.586g Navy bean raw
Saturated Fat 0.085g 9.316g Navy bean raw
Monounsaturated Fat 0.052g 11.127g Salami
Polyunsaturated fat 0.407g 2.529g 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
Navy bean raw Salami
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
35%
Navy bean raw
58%
Salami
Minerals Daily Need Coverage Score
42%
Navy bean raw
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 1727mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 9.231g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $1.4)

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.