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Salami vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between salami and Chinese cabbage

  • Salami is higher in vitamin B12, selenium, copper, manganese, and vitamin B3, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily vitamin A needs 89% more than salami.
  • The amount of saturated fat in Chinese cabbage is lower.

Food varieties used in this article are Salami, cooked, beef, and pork and Cabbage, chinese (pak-choi), raw.

Infographic

Salami vs Chinese cabbage 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
7
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more PotassiumPotassium +25.4%
Contains more IronIron +95%
Contains more CopperCopper +1600%
Contains more ZincZinc +1442.1%
Contains more PhosphorusPhosphorus +416.2%
Contains more ManganeseManganese +515.1%
Contains more SeleniumSelenium +6160%
Contains more CalciumCalcium +600%
Contains less SodiumSodium -96.3%
~equal in Magnesium ~19mg

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
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +817.5%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +1110.6%
Contains more Vitamin B5Vitamin B5 +1264.8%
Contains more Vitamin B6Vitamin B6 +136.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1360.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1321.9%
Contains more FolateFolate +2100%

All nutrients comparison - raw data values

Nutrient Salami Chinese cabbage DV% diff.
Sodium 1740mg 65mg 73%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.5µg 56%
Vitamin C 0mg 45mg 50%
Saturated fat 9.316g 0.027g 42%
Protein 21.85g 1.5g 41%
Fats 25.9g 0.2g 40%
Copper 0.357mg 0.021mg 37%
Manganese 0.978mg 0.159mg 36%
Vitamin K 3.2µg 45.5µg 35%
Vitamin B3 6.053mg 0.5mg 35%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.015g 28%
Vitamin B1 0.367mg 0.04mg 27%
Vitamin A 0µg 223µg 25%
Zinc 2.93mg 0.19mg 25%
Vitamin B5 1.201mg 0.088mg 22%
Phosphorus 191mg 37mg 22%
Vitamin B2 0.357mg 0.07mg 22%
Vitamin B6 0.459mg 0.194mg 20%
Polyunsaturated fat 2.529g 0.096g 16%
Folate 3µg 66µg 16%
Choline 93.5mg 6.4mg 16%
Calories 336kcal 13kcal 16%
Iron 1.56mg 0.8mg 10%
Calcium 15mg 105mg 9%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Fiber 0g 1g 4%
Potassium 316mg 252mg 2%
Vitamin E 0.22mg 0.09mg 1%
Carbs 2.4g 2.18g 0%
Net carbs 2.4g 1.18g N/A
Magnesium 19mg 19mg 0%
Sugar 0.96g 1.18g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.015mg 0%
Threonine 0.521mg 0.049mg 0%
Isoleucine 0.675mg 0.085mg 0%
Leucine 0.929mg 0.088mg 0%
Lysine 1.107mg 0.089mg 0%
Methionine 0.301mg 0.009mg 0%
Phenylalanine 0.481mg 0.044mg 0%
Valine 0.668mg 0.066mg 0%
Histidine 0.359mg 0.026mg 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
4
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1356.7%
Contains more FatsFats +12850%
Contains more OtherOther +482.5%
Contains more WaterWater +110.9%
~equal in Carbs ~2.18g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +74080%
Contains more Poly. FatPolyunsaturated fat +2534.4%
Contains less Sat. FatSaturated fat -99.7%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.