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  6. Salami vs. Cocoa bean

Salami vs. Cocoa bean — In-Depth Nutrition Comparison

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A recap on differences between salami and cocoa bean

  • Salami is higher in vitamin B12 and selenium, yet cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, and potassium.
  • Cocoa bean covers your daily copper needs 361% more than salami.
  • The amount of sodium in cocoa bean is lower.

Food varieties used in this article are Salami, cooked, beef and pork and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Salami vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more SeleniumSelenium +137.1%
Contains more MagnesiumMagnesium +2405.3%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +694%
Contains more IronIron +894.9%
Contains more CopperCopper +910.4%
Contains more ZincZinc +117.4%
Contains more PhosphorusPhosphorus +281.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +282.1%

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
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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +233.6%
Contains more Vitamin B3Vitamin B3 +152.2%
Contains more Vitamin B5Vitamin B5 +372.8%
Contains more Vitamin B6Vitamin B6 +289%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more CholineCholine +720.2%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more FolateFolate +966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more ProteinProtein +20.7%
Contains more FatsFats +97.7%
Contains more WaterWater +1573.7%
Contains more CarbsCarbs +2329.2%
Contains more OtherOther +67.4%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains more Mono. FatMonounsaturated fat +153.5%
Contains more Poly. FatPolyunsaturated fat +502.1%
Contains less Sat. FatSaturated fat -16.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salami Cocoa bean
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Salami Cocoa bean DV% diff.
Copper 0.357mg 3.607mg 361%
Iron 1.56mg 15.52mg 175%
Manganese 0.978mg 3.737mg 120%
Fiber 0g 29.8g 119%
Magnesium 19mg 476mg 109%
Phosphorus 191mg 728mg 77%
Sodium 1740mg 19mg 75%
Potassium 316mg 2509mg 65%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 13.2µg 33%
Zinc 2.93mg 6.37mg 31%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.459mg 0.118mg 26%
Vitamin B3 6.053mg 2.4mg 23%
Vitamin B1 0.367mg 0.11mg 21%
Caffeine 0mg 78mg 20%
Fats 25.9g 13.1g 20%
Carbs 2.4g 58.3g 19%
Vitamin B5 1.201mg 0.254mg 19%
Monounsaturated fat 11.127g 4.39g 17%
Choline 93.5mg 11.4mg 15%
Polyunsaturated fat 2.529g 0.42g 14%
Calcium 15mg 111mg 10%
Vitamin B2 0.357mg 0.46mg 8%
Protein 21.85g 18.1g 8%
Saturated fat 9.316g 7.76g 7%
Folate 3µg 32µg 7%
Calories 336kcal 220kcal 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin K 3.2µg 2.4µg 1%
Vitamin E 0.22mg 0.1mg 1%
Net carbs 2.4g 28.5g N/A
Sugar 0.96g 1.76g N/A
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.271mg 0%
Threonine 0.521mg 0.716mg 0%
Isoleucine 0.675mg 0.701mg 0%
Leucine 0.929mg 1.097mg 0%
Lysine 1.107mg 0.907mg 0%
Methionine 0.301mg 0.187mg 0%
Phenylalanine 0.481mg 0.869mg 0%
Valine 0.668mg 1.086mg 0%
Histidine 0.359mg 0.312mg 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 Cocoa bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Salami
20%
Cocoa bean
Minerals Daily Need Coverage Score
91%
Salami
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 0.8g)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 1721mg)
Which food is lower in Saturated fat?
Cocoa bean
Cocoa bean is lower in Saturated fat (difference - 1.556g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Cocoa bean
Cocoa bean 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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.