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Salami vs. Black gram — In-Depth Nutrition Comparison

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Important differences between salami and black gram

  • Salami has more vitamin B12 and selenium; however, black gram has more iron, fiber, copper, magnesium, and folate.
  • Black gram's daily need coverage for iron is 75% more.
  • Black gram is lower in cholesterol.
  • Black gram has a higher glycemic index than salami.

The food varieties used in the comparison are Salami, cooked, beef and pork and Mungo beans, mature seeds, raw.

Infographic

Salami vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +281.7%
Contains more MagnesiumMagnesium +1305.3%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +211.1%
Contains more IronIron +385.3%
Contains more CopperCopper +174.8%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +98.4%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +56.1%

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
10
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +34.4%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B3Vitamin B3 +318.3%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +7100%
~equal in Vitamin C ~0mg

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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1479.3%
Contains more WaterWater +318.4%
Contains more OtherOther +38.7%
Contains more ProteinProtein +15.4%
Contains more CarbsCarbs +2357.9%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +12990.6%
Contains more Poly. FatPolyunsaturated fat +136.1%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Black gram
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 Black gram DV% diff.
Iron 1.56mg 7.57mg 75%
Sodium 1740mg 38mg 74%
Fiber 0g 18.3g 73%
Copper 0.357mg 0.981mg 69%
Vitamin B12 1.52µg 0µg 63%
Magnesium 19mg 267mg 59%
Folate 3µg 216µg 53%
Selenium 31.3µg 8.2µg 42%
Saturated fat 9.316g 0.114g 42%
Fats 25.9g 1.64g 37%
Cholesterol 89mg 0mg 30%
Vitamin B3 6.053mg 1.447mg 29%
Monounsaturated fat 11.127g 0.085g 28%
Phosphorus 191mg 379mg 27%
Manganese 0.978mg 1.527mg 24%
Potassium 316mg 983mg 20%
Carbs 2.4g 58.99g 19%
Choline 93.5mg 17%
Vitamin B6 0.459mg 0.281mg 14%
Calcium 15mg 138mg 12%
Polyunsaturated fat 2.529g 1.071g 10%
Vitamin B1 0.367mg 0.273mg 8%
Vitamin B2 0.357mg 0.254mg 8%
Protein 21.85g 25.21g 7%
Vitamin B5 1.201mg 0.906mg 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Zinc 2.93mg 3.35mg 4%
Vitamin K 3.2µg 3%
Vitamin E 0.22mg 1%
Calories 336kcal 341kcal 0%
Net carbs 2.4g 40.69g N/A
Sugar 0.96g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.263mg 0%
Threonine 0.521mg 0.875mg 0%
Isoleucine 0.675mg 1.287mg 0%
Leucine 0.929mg 2.089mg 0%
Lysine 1.107mg 1.674mg 0%
Methionine 0.301mg 0.367mg 0%
Phenylalanine 0.481mg 1.473mg 0%
Valine 0.668mg 1.416mg 0%
Histidine 0.359mg 0.706mg 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 Black gram
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
34%
Black gram
Minerals Daily Need Coverage Score
91%
Salami
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1702mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 9.202g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.2)
Which food is richer in minerals?
Black gram
Black gram 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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.