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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.
  • The glycemic index of salami 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Salami
Salami
4
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 +431.6%
Contains more IronIron +23.7%
Contains less SodiumSodium -99.3%
Contains more ZincZinc +229.2%
Contains more PhosphorusPhosphorus +91%
Contains more ManganeseManganese +139.7%
Contains more SeleniumSelenium +5116.7%
~equal in Calcium ~15mg
~equal in Potassium ~316mg
~equal in Copper ~0.357mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +∞%
Contains more FolateFolate +4300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66%
Contains more Vitamin B3Vitamin B3 +396.1%
Contains more Vitamin B5Vitamin B5 +45.6%
Contains more Vitamin B6Vitamin B6 +140.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.367mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Salami DV% diff.
Sodium 13mg 1740mg 75%
Vitamin B12 0µg 1.52µg 63%
Selenium 0.6µg 31.3µg 56%
Saturated fat 0.085g 9.316g 42%
Fats 0.7g 25.9g 39%
Folate 132µg 3µg 32%
Protein 6.15g 21.85g 31%
Vitamin B3 1.22mg 6.053mg 30%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 0.052g 11.127g 28%
Manganese 0.408mg 0.978mg 25%
Vitamin B6 0.191mg 0.459mg 21%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 19mg 20%
Zinc 0.89mg 2.93mg 19%
Choline 93.5mg 17%
Polyunsaturated fat 0.407g 2.529g 14%
Calories 67kcal 336kcal 13%
Phosphorus 100mg 191mg 13%
Vitamin B2 0.215mg 0.357mg 11%
Vitamin B5 0.825mg 1.201mg 8%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Iron 1.93mg 1.56mg 5%
Carbs 13.05g 2.4g 4%
Vitamin K 3.2µg 3%
Vitamin B1 0.39mg 0.367mg 2%
Vitamin E 0.22mg 1%
Net carbs 13.05g 2.4g N/A
Calcium 15mg 15mg 0%
Potassium 307mg 316mg 0%
Sugar 0.96g N/A
Copper 0.356mg 0.357mg 0%
Trans fat 0g 0.586g N/A
Tryptophan 0.064mg 0.114mg 0%
Threonine 0.258mg 0.521mg 0%
Isoleucine 0.273mg 0.675mg 0%
Leucine 0.442mg 0.929mg 0%
Lysine 0.35mg 1.107mg 0%
Methionine 0.064mg 0.301mg 0%
Phenylalanine 0.31mg 0.481mg 0%
Valine 0.316mg 0.668mg 0%
Histidine 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +443.8%
Contains more WaterWater +75.1%
Contains more ProteinProtein +255.3%
Contains more FatsFats +3600%
Contains more OtherOther +390.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -99.1%
Contains more Mono. FatMonounsaturated fat +21298.1%
Contains more Poly. FatPolyunsaturated fat +521.4%

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.