Salami vs. Navy bean raw — In-Depth Nutrition Comparison
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A recap on differences between salami and navy bean raw
- Salami is higher in vitamin B12, selenium, vitamin B3, manganese, and vitamin B6, yet navy bean raw is higher in folate and vitamin C.
- Salami covers your daily sodium needs 75% more than navy bean raw.
- The amount of cholesterol in navy bean raw is lower.
- The glycemic index of salami is lower.
Food varieties used in this article are Salami, cooked, beef and pork and Beans, navy, mature seeds, sprouted, 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.
| Contains more ZincZinc | +229.2% |
| Contains more PhosphorusPhosphorus | +91% |
| Contains more ManganeseManganese | +139.7% |
| Contains more SeleniumSelenium | +5116.7% |
| Contains more MagnesiumMagnesium | +431.6% |
| Contains more IronIron | +23.7% |
| Contains less SodiumSodium | -99.3% |
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 | +66% |
| Contains more Vitamin B3Vitamin B3 | +396.1% |
| Contains more Vitamin B5Vitamin B5 | +45.6% |
| Contains more Vitamin B6Vitamin B6 | +140.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +4300% |
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:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +255.3% |
| Contains more FatsFats | +3600% |
| Contains more OtherOther | +390.5% |
| Contains more CarbsCarbs | +443.8% |
| Contains more WaterWater | +75.1% |
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
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +21298.1% |
| Contains more Poly. FatPolyunsaturated fat | +521.4% |
| Contains less Sat. FatSaturated fat | -99.1% |
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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| Rich in minerals |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1740mg | 13mg | 75% |
| Vitamin B12 | 1.52µg | 0µg | 63% |
| Selenium | 31.3µg | 0.6µg | 56% |
| Saturated fat | 9.316g | 0.085g | 42% |
| Fats | 25.9g | 0.7g | 39% |
| Folate | 3µg | 132µg | 32% |
| Protein | 21.85g | 6.15g | 31% |
| Vitamin B3 | 6.053mg | 1.22mg | 30% |
| Cholesterol | 89mg | 0mg | 30% |
| Monounsaturated fat | 11.127g | 0.052g | 28% |
| Manganese | 0.978mg | 0.408mg | 25% |
| Vitamin B6 | 0.459mg | 0.191mg | 21% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Magnesium | 19mg | 101mg | 20% |
| Zinc | 2.93mg | 0.89mg | 19% |
| Choline | 93.5mg | 17% | |
| Polyunsaturated fat | 2.529g | 0.407g | 14% |
| Calories | 336kcal | 67kcal | 13% |
| Phosphorus | 191mg | 100mg | 13% |
| Vitamin B2 | 0.357mg | 0.215mg | 11% |
| Vitamin B5 | 1.201mg | 0.825mg | 8% |
| Vitamin D | 1µg | 0µg | 5% |
| Vitamin D | 41IU | 0IU | 5% |
| Iron | 1.56mg | 1.93mg | 5% |
| Carbs | 2.4g | 13.05g | 4% |
| Vitamin K | 3.2µg | 3% | |
| Vitamin B1 | 0.367mg | 0.39mg | 2% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 2.4g | 13.05g | N/A |
| Calcium | 15mg | 15mg | 0% |
| Potassium | 316mg | 307mg | 0% |
| Sugar | 0.96g | N/A | |
| Copper | 0.357mg | 0.356mg | 0% |
| Trans fat | 0.586g | 0g | N/A |
| Tryptophan | 0.114mg | 0.064mg | 0% |
| Threonine | 0.521mg | 0.258mg | 0% |
| Isoleucine | 0.675mg | 0.273mg | 0% |
| Leucine | 0.929mg | 0.442mg | 0% |
| Lysine | 1.107mg | 0.35mg | 0% |
| Methionine | 0.301mg | 0.064mg | 0% |
| Phenylalanine | 0.481mg | 0.31mg | 0% |
| Valine | 0.668mg | 0.316mg | 0% |
| Histidine | 0.359mg | 0.172mg | 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%
33%
Minerals Daily Need Coverage Score
91%
42%
Comparison summary
Which food is richer in minerals?
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Navy bean raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 1727mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 9.231g)
Which food is cheaper?
Navy bean raw is cheaper (difference - $1.4)