Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Salami
  5. Compare
  6. Salami vs. Mustard Greens Raw

Salami vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

How are Salami and Mustard Greens Raw different?

  • Salami is higher in Vitamin B12, Selenium, Vitamin B3, Zinc, and Vitamin B1, however, Mustard Greens Raw are richer in Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 212% higher.
  • Mustard Greens Raw have less Cholesterol.

Salami, cooked, beef and pork and Mustard greens, raw are the varieties used in this article.

Infographic

Salami vs Mustard Greens 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
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Phosphorus +229.3%
Contains more Zinc +1072%
Contains more Copper +116.4%
Contains more Selenium +3377.8%
Contains more Calcium +666.7%
Contains more Magnesium +68.4%
Contains more Potassium +21.5%
Contains less Sodium -98.9%
Equal in Iron - 1.64
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Phosphorus +229.3%
Contains more Zinc +1072%
Contains more Copper +116.4%
Contains more Selenium +3377.8%
Contains more Calcium +666.7%
Contains more Magnesium +68.4%
Contains more Potassium +21.5%
Contains less Sodium -98.9%
Equal in Iron - 1.64

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
7
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B2 +224.5%
Contains more Vitamin B3 +656.6%
Contains more Vitamin B5 +471.9%
Contains more Vitamin B6 +155%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +813.6%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin K +7946.9%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B2 +224.5%
Contains more Vitamin B3 +656.6%
Contains more Vitamin B5 +471.9%
Contains more Vitamin B6 +155%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +813.6%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin K +7946.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +664%
Contains more Fats +6066.7%
Contains more Other +245.2%
Contains more Carbs +94.6%
Contains more Water +100.7%
Salami
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
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +664%
Contains more Fats +6066.7%
Contains more Other +245.2%
Contains more Carbs +94.6%
Contains more Water +100.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +11994.6%
Contains more Polyunsaturated fat +6555.3%
Contains less Saturated Fat -99.9%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +11994.6%
Contains more Polyunsaturated fat +6555.3%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Mustard Greens Raw Opinion
Net carbs 2.4g 1.47g Salami
Protein 21.85g 2.86g Salami
Fats 25.9g 0.42g Salami
Carbs 2.4g 4.67g Mustard Greens Raw
Calories 336kcal 27kcal Salami
Sugar 0.96g 1.32g Salami
Fiber 0g 3.2g Mustard Greens Raw
Calcium 15mg 115mg Mustard Greens Raw
Iron 1.56mg 1.64mg Mustard Greens Raw
Magnesium 19mg 32mg Mustard Greens Raw
Phosphorus 191mg 58mg Salami
Potassium 316mg 384mg Mustard Greens Raw
Sodium 1740mg 20mg Mustard Greens Raw
Zinc 2.93mg 0.25mg Salami
Copper 0.357mg 0.165mg Salami
Manganese 0.978mg Salami
Selenium 31.3µg 0.9µg Salami
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 0.22mg 2.01mg Mustard Greens Raw
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.367mg 0.08mg Salami
Vitamin B2 0.357mg 0.11mg Salami
Vitamin B3 6.053mg 0.8mg Salami
Vitamin B5 1.201mg 0.21mg Salami
Vitamin B6 0.459mg 0.18mg Salami
Folate 3µg 12µg Mustard Greens Raw
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 257.5µg Mustard Greens Raw
Tryptophan 0.114mg Salami
Threonine 0.521mg Salami
Isoleucine 0.675mg Salami
Leucine 0.929mg Salami
Lysine 1.107mg Salami
Methionine 0.301mg Salami
Phenylalanine 0.481mg Salami
Valine 0.668mg Salami
Histidine 0.359mg Salami
Cholesterol 89mg 0mg Mustard Greens Raw
Trans Fat 0.586g 0g Mustard Greens Raw
Saturated Fat 9.316g 0.01g Mustard Greens Raw
Monounsaturated Fat 11.127g 0.092g Salami
Polyunsaturated fat 2.529g 0.038g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
58%
Salami
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
91%
Salami
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 1720mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 9.306g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.