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Rutabagas vs. Salami — In-Depth Nutrition Comparison

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The main differences between rutabagas and salami

  • Rutabagas are richer in vitamin C, yet salami is richer in vitamin B12, selenium, manganese, copper, vitamin B3, and vitamin B6.
  • Daily need coverage for sodium for salami is 75% higher.
  • Rutabagas contain less sodium.
  • Salami has a lower glycemic index than rutabagas.

Food types used in this article are Rutabagas, raw and Salami, cooked, beef and pork.

Infographic

Rutabagas vs Salami infographic
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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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Salami
6
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 +186.7%
Contains less SodiumSodium -99.3%
Contains more IronIron +254.5%
Contains more CopperCopper +1015.6%
Contains more ZincZinc +1120.8%
Contains more PhosphorusPhosphorus +260.4%
Contains more ManganeseManganese +646.6%
Contains more SeleniumSelenium +4371.4%
~equal in Magnesium ~19mg
~equal in Potassium ~316mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 Vitamin EVitamin E +36.4%
Contains more FolateFolate +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +307.8%
Contains more Vitamin B2Vitamin B2 +792.5%
Contains more Vitamin B3Vitamin B3 +764.7%
Contains more Vitamin B5Vitamin B5 +650.6%
Contains more Vitamin B6Vitamin B6 +359%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +966.7%
Contains more CholineCholine +563.1%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
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 +259.2%
Contains more WaterWater +97.9%
Contains more ProteinProtein +1923.1%
Contains more FatsFats +16087.5%
Contains more OtherOther +556.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
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 -99.7%
Contains more Mono. FatMonounsaturated fat +44408%
Contains more Poly. FatPolyunsaturated fat +2773.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Salami
0
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +20.5%
Contains more GlucoseGlucose +342.3%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Salami DV% diff.
Sodium 12mg 1740mg 75%
Vitamin B12 0µg 1.52µg 63%
Selenium 0.7µg 31.3µg 56%
Protein 1.08g 21.85g 42%
Saturated fat 0.027g 9.316g 42%
Fats 0.16g 25.9g 40%
Manganese 0.131mg 0.978mg 37%
Copper 0.032mg 0.357mg 36%
Vitamin B3 0.7mg 6.053mg 33%
Cholesterol 0mg 89mg 30%
Vitamin B6 0.1mg 0.459mg 28%
Monounsaturated fat 0.025g 11.127g 28%
Vitamin C 25mg 0mg 28%
Zinc 0.24mg 2.93mg 24%
Vitamin B2 0.04mg 0.357mg 24%
Vitamin B1 0.09mg 0.367mg 23%
Vitamin B5 0.16mg 1.201mg 21%
Phosphorus 53mg 191mg 20%
Polyunsaturated fat 0.088g 2.529g 16%
Calories 37kcal 336kcal 15%
Choline 14.1mg 93.5mg 14%
Iron 0.44mg 1.56mg 14%
Fiber 2.3g 0g 9%
Vitamin D 0µg 1µg 5%
Folate 21µg 3µg 5%
Vitamin D 0IU 41IU 5%
Calcium 43mg 15mg 3%
Fructose 1.61g 0g 2%
Carbs 8.62g 2.4g 2%
Vitamin K 0.3µg 3.2µg 2%
Vitamin E 0.3mg 0.22mg 1%
Net carbs 6.32g 2.4g N/A
Magnesium 20mg 19mg 0%
Potassium 305mg 316mg 0%
Sugar 4.46g 0.96g N/A
Starch 0.4g 0%
Trans fat 0g 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Rutabagas
57%
Salami
Minerals Daily Need Coverage Score
13%
Rutabagas
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 3.5g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 1728mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 9.289g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $0.2)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.