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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

Salami vs Cranberry bean raw 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
1
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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%
~equal in Manganese ~0.92mg

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
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%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 60% 12% 3%
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
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 0.316 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.
Salami Cranberry bean raw
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Salami Cranberry bean raw 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?

ok
ok
is better in case of low diet
Salami Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Salami
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
91%
Salami
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1734mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 9g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.