Salami vs. Cranberry bean raw — In-Depth Nutrition Comparison
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How are salami and cranberry bean raw different?
- Salami has more vitamin B12 and selenium; however, cranberry bean raw is richer in folate, fiber, copper, iron, magnesium, and vitamin B1.
- Cranberry bean raw covers your daily need for folate, 150% more than salami.
- Cranberry bean raw contains less sodium.
Salami, cooked, beef and pork and Beans, cranberry (roman), mature seeds, raw types were used in this article.
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.
| Contains more SeleniumSelenium | +146.5% |
| Contains more MagnesiumMagnesium | +721.1% |
| Contains more CalciumCalcium | +746.7% |
| Contains more PotassiumPotassium | +321.5% |
| Contains more IronIron | +220.5% |
| Contains more CopperCopper | +122.4% |
| Contains more ZincZinc | +23.9% |
| Contains more PhosphorusPhosphorus | +94.8% |
| Contains less SodiumSodium | -99.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +67.6% |
| Contains more Vitamin B3Vitamin B3 | +316% |
| Contains more Vitamin B5Vitamin B5 | +60.6% |
| Contains more Vitamin B6Vitamin B6 | +48.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +103.5% |
| Contains more FolateFolate | +20033.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.85 g
Fats:
25.9 g
Carbs:
2.4 g
Water:
45.19 g
Other:
4.66 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +2005.7% |
| Contains more WaterWater | +264.7% |
| Contains more OtherOther | +41.2% |
| Contains more CarbsCarbs | +2402.1% |
~equal in
Protein
~23.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.316 g
Monounsaturated fat:
Mono. Fat
11.127 g
Polyunsaturated fat:
Poly. Fat
2.529 g
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains more Mono. FatMonounsaturated fat | +10397.2% |
| Contains more Poly. FatPolyunsaturated fat | +379.9% |
| Contains less Sat. FatSaturated fat | -96.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 3µg | 604µg | 150% |
| Fiber | 0g | 24.7g | 99% |
| Sodium | 1740mg | 6mg | 75% |
| Vitamin B12 | 1.52µg | 0µg | 63% |
| Copper | 0.357mg | 0.794mg | 49% |
| Iron | 1.56mg | 5mg | 43% |
| Saturated fat | 9.316g | 0.316g | 41% |
| Fats | 25.9g | 1.23g | 38% |
| Selenium | 31.3µg | 12.7µg | 34% |
| Magnesium | 19mg | 156mg | 33% |
| Vitamin B1 | 0.367mg | 0.747mg | 32% |
| Cholesterol | 89mg | 0mg | 30% |
| Potassium | 316mg | 1332mg | 30% |
| Vitamin B3 | 6.053mg | 1.455mg | 29% |
| Monounsaturated fat | 11.127g | 0.106g | 28% |
| Phosphorus | 191mg | 372mg | 26% |
| Carbs | 2.4g | 60.05g | 19% |
| Choline | 93.5mg | 17% | |
| Polyunsaturated fat | 2.529g | 0.527g | 13% |
| Vitamin B6 | 0.459mg | 0.309mg | 12% |
| Calcium | 15mg | 127mg | 11% |
| Vitamin B2 | 0.357mg | 0.213mg | 11% |
| Vitamin B5 | 1.201mg | 0.748mg | 9% |
| Zinc | 2.93mg | 3.63mg | 6% |
| Vitamin D | 1µg | 0µg | 5% |
| Vitamin D | 41IU | 0IU | 5% |
| Manganese | 0.978mg | 0.92mg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Protein | 21.85g | 23.03g | 2% |
| Vitamin E | 0.22mg | 1% | |
| Calories | 336kcal | 335kcal | 0% |
| Net carbs | 2.4g | 35.35g | N/A |
| Sugar | 0.96g | N/A | |
| Trans fat | 0.586g | 0g | N/A |
| Tryptophan | 0.114mg | 0.273mg | 0% |
| Threonine | 0.521mg | 0.969mg | 0% |
| Isoleucine | 0.675mg | 1.017mg | 0% |
| Leucine | 0.929mg | 1.838mg | 0% |
| Lysine | 1.107mg | 1.58mg | 0% |
| Methionine | 0.301mg | 0.346mg | 0% |
| Phenylalanine | 0.481mg | 1.245mg | 0% |
| Valine | 0.668mg | 1.205mg | 0% |
| Histidine | 0.359mg | 0.641mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
57%
64%
Minerals Daily Need Coverage Score
91%
117%
Comparison summary
Which food is lower in glycemic index?
Salami is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 1734mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 9g)
Which food is cheaper?
Cranberry bean raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals