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  6. Salami vs. Chard raw

Salami vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between salami and chard raw?

  • Salami is richer in vitamin B12, selenium, vitamin B3, and vitamin B6, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 689% higher.
  • Chard raw is lower in cholesterol.

We used Salami, cooked, beef, and pork and Chard, swiss, raw types in this comparison.

Infographic

Salami vs Chard 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
5
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CopperCopper +99.4%
Contains more ZincZinc +713.9%
Contains more PhosphorusPhosphorus +315.2%
Contains more ManganeseManganese +167.2%
Contains more SeleniumSelenium +3377.8%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +15.4%
Contains less SodiumSodium -87.8%

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
8
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +817.5%
Contains more Vitamin B2Vitamin B2 +296.7%
Contains more Vitamin B3Vitamin B3 +1413.3%
Contains more Vitamin B5Vitamin B5 +598.3%
Contains more Vitamin B6Vitamin B6 +363.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +419.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +759.1%
Contains more Vitamin KVitamin K +25837.5%
Contains more FolateFolate +366.7%

All nutrients comparison - raw data values

Nutrient Salami Chard raw DV% diff.
Vitamin K 3.2µg 830µg 689%
Sodium 1740mg 213mg 66%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.9µg 55%
Saturated fat 9.316g 0.03g 42%
Fats 25.9g 0.2g 40%
Protein 21.85g 1.8g 40%
Vitamin B3 6.053mg 0.4mg 35%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.459mg 0.099mg 28%
Monounsaturated fat 11.127g 0.04g 28%
Manganese 0.978mg 0.366mg 27%
Vitamin B1 0.367mg 0.04mg 27%
Zinc 2.93mg 0.36mg 23%
Vitamin B5 1.201mg 0.172mg 21%
Phosphorus 191mg 46mg 21%
Vitamin B2 0.357mg 0.09mg 21%
Copper 0.357mg 0.179mg 20%
Polyunsaturated fat 2.529g 0.07g 16%
Calories 336kcal 19kcal 16%
Magnesium 19mg 81mg 15%
Choline 93.5mg 18mg 14%
Vitamin E 0.22mg 1.89mg 11%
Fiber 0g 1.6g 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Calcium 15mg 51mg 4%
Iron 1.56mg 1.8mg 3%
Folate 3µg 14µg 3%
Potassium 316mg 379mg 2%
Carbs 2.4g 3.74g 0%
Net carbs 2.4g 2.14g N/A
Sugar 0.96g 1.1g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.017mg 0%
Threonine 0.521mg 0.083mg 0%
Isoleucine 0.675mg 0.147mg 0%
Leucine 0.929mg 0.13mg 0%
Lysine 1.107mg 0.099mg 0%
Methionine 0.301mg 0.019mg 0%
Phenylalanine 0.481mg 0.11mg 0%
Valine 0.668mg 0.11mg 0%
Histidine 0.359mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1113.9%
Contains more FatsFats +12850%
Contains more OtherOther +191.3%
Contains more CarbsCarbs +55.8%
Contains more WaterWater +105%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +27717.5%
Contains more Poly. FatPolyunsaturated fat +3512.9%
Contains less Sat. FatSaturated fat -99.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.