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  6. Salami vs. Kidney beans raw

Salami vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between salami and kidney beans raw?

  • Salami is richer in vitamin B12 and selenium, while kidney beans raw is higher in fiber, folate, iron, copper, potassium, and phosphorus.
  • Kidney beans raw's daily need coverage for fiber is 100% higher.
  • Kidney beans raw is lower in saturated fat.

We used Salami, cooked, beef, and pork and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Salami vs Kidney beans 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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +878.1%
Contains more MagnesiumMagnesium +636.8%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +344.9%
Contains more IronIron +425.6%
Contains more CopperCopper +168.3%
Contains more PhosphorusPhosphorus +113.1%
Contains less SodiumSodium -98.6%
~equal in Zinc ~2.79mg
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +63%
Contains more Vitamin B3Vitamin B3 +193.8%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +44.1%
Contains more Vitamin KVitamin K +493.8%
Contains more FolateFolate +13033.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg

All nutrients comparison - raw data values

Nutrient Salami Kidney beans raw DV% diff.
Fiber 0g 24.9g 100%
Folate 3µg 394µg 98%
Iron 1.56mg 8.2mg 83%
Sodium 1740mg 24mg 75%
Copper 0.357mg 0.958mg 67%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 3.2µg 51%
Saturated fat 9.316g 0.12g 42%
Fats 25.9g 0.83g 39%
Potassium 316mg 1406mg 32%
Phosphorus 191mg 407mg 31%
Cholesterol 89mg 0mg 30%
Magnesium 19mg 140mg 29%
Monounsaturated fat 11.127g 0.064g 28%
Vitamin B3 6.053mg 2.06mg 25%
Carbs 2.4g 60.01g 19%
Choline 93.5mg 17%
Polyunsaturated fat 2.529g 0.457g 14%
Vitamin B1 0.367mg 0.529mg 14%
Calcium 15mg 143mg 13%
Vitamin K 3.2µg 19µg 13%
Vitamin B2 0.357mg 0.219mg 11%
Vitamin B5 1.201mg 0.78mg 8%
Vitamin D 1µg 0µg 5%
Vitamin B6 0.459mg 0.397mg 5%
Vitamin D 41IU 0IU 5%
Vitamin C 0mg 4.5mg 5%
Protein 21.85g 23.58g 3%
Manganese 0.978mg 1.021mg 2%
Zinc 2.93mg 2.79mg 1%
Calories 336kcal 333kcal 0%
Net carbs 2.4g 35.11g N/A
Sugar 0.96g 2.23g N/A
Vitamin E 0.22mg 0.22mg 0%
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.279mg 0%
Threonine 0.521mg 0.992mg 0%
Isoleucine 0.675mg 1.041mg 0%
Leucine 0.929mg 1.882mg 0%
Lysine 1.107mg 1.618mg 0%
Methionine 0.301mg 0.355mg 0%
Phenylalanine 0.481mg 1.275mg 0%
Valine 0.668mg 1.233mg 0%
Histidine 0.359mg 0.656mg 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
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +3020.5%
Contains more WaterWater +284.6%
Contains more OtherOther +21.7%
Contains more CarbsCarbs +2400.4%
~equal in Protein ~23.58g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +17285.9%
Contains more Poly. FatPolyunsaturated fat +453.4%
Contains less Sat. FatSaturated fat -98.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.