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  6. Salami vs. Black turtle bean

Salami vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on the differences between salami and black turtle bean

  • Salami is higher in vitamin B12 and selenium, yet black turtle bean is higher in folate, iron, copper, fiber, vitamin B1, and phosphorus.
  • Black turtle bean covers your daily folate needs 110% more than salami.
  • The amount of sodium in black turtle bean is lower.

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

Infographic

Salami vs Black turtle bean 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.
Salami
Salami
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +33.2%
Contains more SeleniumSelenium +878.1%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +374.7%
Contains more IronIron +457.7%
Contains more CopperCopper +180.1%
Contains more PhosphorusPhosphorus +130.4%
Contains less SodiumSodium -99.5%
~equal in Manganese ~1mg

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.
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%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +209.6%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +14700%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.21mg

All nutrients comparison - raw data values

Nutrient Salami Black turtle bean DV% diff.
Folate 3µg 444µg 110%
Iron 1.56mg 8.7mg 89%
Sodium 1740mg 9mg 75%
Copper 0.357mg 1mg 71%
Vitamin B12 1.52µg 0µg 63%
Fiber 0g 15.5g 62%
Selenium 31.3µg 3.2µg 51%
Vitamin B1 0.367mg 0.9mg 44%
Saturated fat 9.316g 0.232g 41%
Fats 25.9g 0.9g 38%
Phosphorus 191mg 440mg 36%
Potassium 316mg 1500mg 35%
Magnesium 19mg 160mg 34%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.078g 28%
Vitamin B3 6.053mg 1.955mg 26%
Carbs 2.4g 63.25g 20%
Choline 93.5mg 17%
Calcium 15mg 160mg 15%
Polyunsaturated fat 2.529g 0.387g 14%
Vitamin B2 0.357mg 0.193mg 13%
Vitamin B6 0.459mg 0.286mg 13%
Zinc 2.93mg 2.2mg 7%
Vitamin B5 1.201mg 0.899mg 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin K 3.2µg 5.6µg 2%
Manganese 0.978mg 1mg 1%
Protein 21.85g 21.25g 1%
Calories 336kcal 339kcal 0%
Net carbs 2.4g 47.75g N/A
Sugar 0.96g 2.12g N/A
Vitamin E 0.22mg 0.21mg 0%
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.252mg 0%
Threonine 0.521mg 0.894mg 0%
Isoleucine 0.675mg 0.938mg 0%
Leucine 0.929mg 1.697mg 0%
Lysine 1.107mg 1.459mg 0%
Methionine 0.301mg 0.32mg 0%
Phenylalanine 0.481mg 1.149mg 0%
Valine 0.668mg 1.112mg 0%
Histidine 0.359mg 0.592mg 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
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +2777.8%
Contains more WaterWater +310.8%
Contains more OtherOther +29.4%
Contains more CarbsCarbs +2535.4%
~equal in Protein ~21.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +14165.4%
Contains more Poly. FatPolyunsaturated fat +553.5%
Contains less Sat. FatSaturated fat -97.5%

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.