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  6. Salami vs. Marrow-stem Kale

Salami vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between salami and marrow-stem Kale

  • Salami has more vitamin B12, selenium, copper, and vitamin B3; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than salami.
  • Marrow-stem Kale contains less saturated fat.

Specific food types used in this comparison are Salami, cooked, beef, and pork and Collards, raw.

Infographic

Salami vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +48.4%
Contains more IronIron +231.9%
Contains more CopperCopper +676.1%
Contains more ZincZinc +1295.2%
Contains more PhosphorusPhosphorus +664%
Contains more ManganeseManganese +48.6%
Contains more SeleniumSelenium +2307.7%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +1446.7%
Contains less SodiumSodium -99%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +579.6%
Contains more Vitamin B2Vitamin B2 +174.6%
Contains more Vitamin B3Vitamin B3 +715.8%
Contains more Vitamin B5Vitamin B5 +349.8%
Contains more Vitamin B6Vitamin B6 +178.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +303%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +927.3%
Contains more Vitamin KVitamin K +13559.4%
Contains more FolateFolate +4200%

All nutrients comparison - raw data values

Nutrient Salami Marrow-stem Kale DV% diff.
Vitamin K 3.2µg 437.1µg 362%
Sodium 1740mg 17mg 75%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 1.3µg 55%
Saturated fat 9.316g 0.055g 42%
Fats 25.9g 0.61g 39%
Vitamin C 0mg 35.3mg 39%
Protein 21.85g 3.02g 38%
Copper 0.357mg 0.046mg 35%
Vitamin B3 6.053mg 0.742mg 33%
Folate 3µg 129µg 32%
Cholesterol 89mg 0mg 30%
Vitamin A 0µg 251µg 28%
Monounsaturated fat 11.127g 0.03g 28%
Vitamin B1 0.367mg 0.054mg 26%
Zinc 2.93mg 0.21mg 25%
Phosphorus 191mg 25mg 24%
Vitamin B6 0.459mg 0.165mg 23%
Calcium 15mg 232mg 22%
Vitamin B5 1.201mg 0.267mg 19%
Vitamin B2 0.357mg 0.13mg 17%
Polyunsaturated fat 2.529g 0.201g 16%
Fiber 0g 4g 16%
Calories 336kcal 32kcal 15%
Manganese 0.978mg 0.658mg 14%
Vitamin E 0.22mg 2.26mg 14%
Iron 1.56mg 0.47mg 14%
Choline 93.5mg 23.2mg 13%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Potassium 316mg 213mg 3%
Magnesium 19mg 27mg 2%
Carbs 2.4g 5.42g 1%
Net carbs 2.4g 1.42g N/A
Sugar 0.96g 0.46g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.031mg 0%
Threonine 0.521mg 0.086mg 0%
Isoleucine 0.675mg 0.1mg 0%
Leucine 0.929mg 0.151mg 0%
Lysine 1.107mg 0.117mg 0%
Methionine 0.301mg 0.033mg 0%
Phenylalanine 0.481mg 0.087mg 0%
Valine 0.668mg 0.12mg 0%
Histidine 0.359mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +623.5%
Contains more FatsFats +4145.9%
Contains more OtherOther +250.4%
Contains more CarbsCarbs +125.8%
Contains more WaterWater +98.3%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +36990%
Contains more Poly. FatPolyunsaturated fat +1158.2%
Contains less Sat. FatSaturated fat -99.4%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.