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  6. Ladyfinger vs. Salami

Ladyfinger vs. Salami — In-Depth Nutrition Comparison

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Important differences between ladyfinger and salami

  • Ladyfinger has more iron and folate; however, salami has more manganese, vitamin B12, copper, vitamin B6, and vitamin B3.
  • Salami's daily need coverage for sodium is 69% more.
  • Ladyfinger has 26 times more folate than salami. Ladyfinger has 77µg of folate, while salami has 3µg.
  • Salami is lower in cholesterol.

The food varieties used in the comparison are Cookies, ladyfingers, without lemon juice and rind and Salami, cooked, beef, and pork.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Salami
Salami
7
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 CalciumCalcium +213.3%
Contains more IronIron +129.5%
Contains less SodiumSodium -91.6%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +179.6%
Contains more CopperCopper +275.8%
Contains more ZincZinc +157%
Contains more PhosphorusPhosphorus +10.4%
Contains more ManganeseManganese +307.5%

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Salami
Salami
8
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more FolateFolate +2466.7%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B6Vitamin B6 +276.2%
Contains more Vitamin B12Vitamin B12 +102.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~1.201mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Salami DV% diff.
Sodium 147mg 1740mg 69%
Selenium 31.3µg 57%
Cholesterol 221mg 89mg 44%
Vitamin B12 0.75µg 1.52µg 32%
Manganese 0.24mg 0.978mg 32%
Copper 0.095mg 0.357mg 29%
Saturated fat 3.022g 9.316g 29%
Fats 9.1g 25.9g 26%
Vitamin B6 0.122mg 0.459mg 26%
Vitamin B3 2.104mg 6.053mg 25%
Iron 3.58mg 1.56mg 25%
Protein 10.6g 21.85g 23%
Vitamin A 167µg 0µg 19%
Folate 77µg 3µg 19%
Carbs 59.7g 2.4g 19%
Monounsaturated fat 3.745g 11.127g 18%
Choline 93.5mg 17%
Zinc 1.14mg 2.93mg 16%
Vitamin B1 0.284mg 0.367mg 7%
Polyunsaturated fat 1.423g 2.529g 7%
Potassium 113mg 316mg 6%
Vitamin D 1µg 5%
Vitamin B2 0.428mg 0.357mg 5%
Vitamin D 41IU 5%
Fiber 1g 0g 4%
Calcium 47mg 15mg 3%
Vitamin K 3.2µg 3%
Phosphorus 173mg 191mg 3%
Magnesium 12mg 19mg 2%
Vitamin B5 1.116mg 1.201mg 2%
Calories 363kcal 336kcal 1%
Vitamin E 0.22mg 1%
Net carbs 58.7g 2.4g N/A
Sugar 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.133mg 0.114mg 0%
Threonine 0.467mg 0.521mg 0%
Isoleucine 0.516mg 0.675mg 0%
Leucine 0.861mg 0.929mg 0%
Lysine 0.679mg 1.107mg 0%
Methionine 0.268mg 0.301mg 0%
Phenylalanine 0.511mg 0.481mg 0%
Valine 0.579mg 0.668mg 0%
Histidine 0.248mg 0.359mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Salami
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 +2387.5%
Contains more ProteinProtein +106.1%
Contains more FatsFats +184.6%
Contains more WaterWater +131.7%
Contains more OtherOther +323.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 -67.6%
Contains more Mono. FatMonounsaturated fat +197.1%
Contains more Poly. FatPolyunsaturated fat +77.7%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.