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  6. Salami vs. Lupin Bean Raw

Salami vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between salami and lupin Bean Raw

  • Salami is higher in vitamin B12 and selenium, yet lupin Bean Raw is higher in folate, fiber, copper, manganese, magnesium, and phosphorus.
  • Lupin Bean Raw covers your daily folate needs 88% more than salami.
  • The amount of sodium in lupin Bean Raw is lower.

Food varieties used in this article are Salami, cooked, beef, and pork and Lupins, mature seeds, raw.

Infographic

Salami vs Lupin Bean 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
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +281.7%
Contains more MagnesiumMagnesium +942.1%
Contains more CalciumCalcium +1073.3%
Contains more PotassiumPotassium +220.6%
Contains more IronIron +179.5%
Contains more CopperCopper +186.3%
Contains more ZincZinc +62.1%
Contains more PhosphorusPhosphorus +130.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +143.6%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +62.3%
Contains more Vitamin B3Vitamin B3 +176.4%
Contains more Vitamin B5Vitamin B5 +60.1%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more FolateFolate +11733.3%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Salami Lupin Bean Raw DV% diff.
Folate 3µg 355µg 88%
Fiber 0g 18.9g 76%
Sodium 1740mg 15mg 75%
Copper 0.357mg 1.022mg 74%
Vitamin B12 1.52µg 0µg 63%
Manganese 0.978mg 2.382mg 61%
Magnesium 19mg 198mg 43%
Selenium 31.3µg 8.2µg 42%
Saturated fat 9.316g 1.156g 37%
Phosphorus 191mg 440mg 36%
Iron 1.56mg 4.36mg 35%
Cholesterol 89mg 0mg 30%
Protein 21.85g 36.17g 29%
Fats 25.9g 9.74g 25%
Vitamin B3 6.053mg 2.19mg 24%
Vitamin B1 0.367mg 0.64mg 23%
Potassium 316mg 1013mg 21%
Monounsaturated fat 11.127g 3.94g 18%
Zinc 2.93mg 4.75mg 17%
Choline 93.5mg 17%
Calcium 15mg 176mg 16%
Carbs 2.4g 40.37g 13%
Vitamin B2 0.357mg 0.22mg 11%
Vitamin B5 1.201mg 0.75mg 9%
Vitamin B6 0.459mg 0.357mg 8%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin C 0mg 4.8mg 5%
Vitamin K 3.2µg 3%
Calories 336kcal 371kcal 2%
Vitamin E 0.22mg 1%
Polyunsaturated fat 2.529g 2.439g 1%
Net carbs 2.4g 21.47g N/A
Sugar 0.96g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.289mg 0%
Threonine 0.521mg 1.331mg 0%
Isoleucine 0.675mg 1.615mg 0%
Leucine 0.929mg 2.743mg 0%
Lysine 1.107mg 1.933mg 0%
Methionine 0.301mg 0.255mg 0%
Phenylalanine 0.481mg 1.435mg 0%
Valine 0.668mg 1.51mg 0%
Histidine 0.359mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +165.9%
Contains more WaterWater +332.9%
Contains more OtherOther +42.1%
Contains more ProteinProtein +65.5%
Contains more CarbsCarbs +1582.1%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +182.4%
Contains less Sat. FatSaturated fat -87.6%
~equal in Polyunsaturated fat ~2.439g

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.