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  6. Salami vs. Ladyfinger

Salami vs. Ladyfinger — In-Depth Nutrition Comparison

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Important differences between salami and ladyfinger

  • Salami has more manganese, vitamin B12, copper, vitamin B6, and vitamin B3; however, ladyfinger has more iron and folate.
  • Salami's daily need coverage for sodium is 69% more.
  • Salami has 4 times more manganese than ladyfinger. Salami has 0.978mg of manganese, while ladyfinger has 0.24mg.
  • Ladyfinger is lower in sodium.

The food varieties used in the comparison are Salami, cooked, beef and pork and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Salami vs Ladyfinger 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
6
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +179.6%
Contains more CopperCopper +275.8%
Contains more ZincZinc +157%
Contains more ManganeseManganese +307.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +213.3%
Contains more IronIron +129.5%
Contains less SodiumSodium -91.6%
~equal in Phosphorus ~173mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B6Vitamin B6 +276.2%
Contains more Vitamin B12Vitamin B12 +102.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more FolateFolate +2466.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~1.116mg

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +106.1%
Contains more FatsFats +184.6%
Contains more WaterWater +131.7%
Contains more OtherOther +323.6%
Contains more CarbsCarbs +2387.5%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Mono. FatMonounsaturated fat +197.1%
Contains more Poly. FatPolyunsaturated fat +77.7%
Contains less Sat. FatSaturated fat -67.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Ladyfinger DV% diff.
Sodium 1740mg 147mg 69%
Selenium 31.3µg 57%
Cholesterol 89mg 221mg 44%
Vitamin B12 1.52µg 0.75µg 32%
Manganese 0.978mg 0.24mg 32%
Copper 0.357mg 0.095mg 29%
Saturated fat 9.316g 3.022g 29%
Fats 25.9g 9.1g 26%
Vitamin B6 0.459mg 0.122mg 26%
Vitamin B3 6.053mg 2.104mg 25%
Iron 1.56mg 3.58mg 25%
Protein 21.85g 10.6g 23%
Vitamin A 0µg 167µg 19%
Folate 3µg 77µg 19%
Carbs 2.4g 59.7g 19%
Monounsaturated fat 11.127g 3.745g 18%
Choline 93.5mg 17%
Zinc 2.93mg 1.14mg 16%
Vitamin B1 0.367mg 0.284mg 7%
Polyunsaturated fat 2.529g 1.423g 7%
Potassium 316mg 113mg 6%
Vitamin D 1µg 5%
Vitamin B2 0.357mg 0.428mg 5%
Vitamin D 41IU 5%
Fiber 0g 1g 4%
Calcium 15mg 47mg 3%
Vitamin K 3.2µg 3%
Phosphorus 191mg 173mg 3%
Magnesium 19mg 12mg 2%
Vitamin B5 1.201mg 1.116mg 2%
Calories 336kcal 363kcal 1%
Vitamin E 0.22mg 1%
Net carbs 2.4g 58.7g N/A
Sugar 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.133mg 0%
Threonine 0.521mg 0.467mg 0%
Isoleucine 0.675mg 0.516mg 0%
Leucine 0.929mg 0.861mg 0%
Lysine 1.107mg 0.679mg 0%
Methionine 0.301mg 0.268mg 0%
Phenylalanine 0.481mg 0.511mg 0%
Valine 0.668mg 0.579mg 0%
Histidine 0.359mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A
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 Ladyfinger
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
39%
Ladyfinger
Minerals Daily Need Coverage Score
91%
Salami
35%
Ladyfinger

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in Cholesterol?
Salami
Salami is lower in Cholesterol (difference - 132mg)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 1593mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 6.294g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 28)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2.7)

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.