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  6. Salami vs. Mustard Greens Raw

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

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How are salami and mustard Greens Raw different?

  • Salami is higher in vitamin B12, selenium, vitamin B3, and zinc; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for 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
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CopperCopper +116.4%
Contains more ZincZinc +1072%
Contains more PhosphorusPhosphorus +229.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3377.8%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +21.5%
Contains less SodiumSodium -98.9%
~equal in Iron ~1.64mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more Vitamin B2Vitamin B2 +224.5%
Contains more Vitamin B3Vitamin B3 +656.6%
Contains more Vitamin B5Vitamin B5 +471.9%
Contains more Vitamin B6Vitamin B6 +155%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +813.6%
Contains more Vitamin KVitamin K +7946.9%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Salami Mustard Greens Raw DV% diff.
Vitamin K 3.2µg 257.5µg 212%
Vitamin C 0mg 70mg 78%
Sodium 1740mg 20mg 75%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.9µg 55%
Manganese 0.978mg 43%
Saturated fat 9.316g 0.01g 42%
Fats 25.9g 0.42g 39%
Protein 21.85g 2.86g 38%
Vitamin B3 6.053mg 0.8mg 33%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.092g 28%
Zinc 2.93mg 0.25mg 24%
Vitamin B1 0.367mg 0.08mg 24%
Vitamin B6 0.459mg 0.18mg 21%
Copper 0.357mg 0.165mg 21%
Vitamin B5 1.201mg 0.21mg 20%
Phosphorus 191mg 58mg 19%
Vitamin B2 0.357mg 0.11mg 19%
Vitamin A 0µg 151µg 17%
Choline 93.5mg 0.5mg 17%
Polyunsaturated fat 2.529g 0.038g 17%
Calories 336kcal 27kcal 15%
Fiber 0g 3.2g 13%
Vitamin E 0.22mg 2.01mg 12%
Calcium 15mg 115mg 10%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Magnesium 19mg 32mg 3%
Potassium 316mg 384mg 2%
Folate 3µg 12µg 2%
Iron 1.56mg 1.64mg 1%
Carbs 2.4g 4.67g 1%
Net carbs 2.4g 1.47g N/A
Sugar 0.96g 1.32g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +664%
Contains more FatsFats +6066.7%
Contains more OtherOther +245.2%
Contains more CarbsCarbs +94.6%
Contains more WaterWater +100.7%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +11994.6%
Contains more Poly. FatPolyunsaturated fat +6555.3%
Contains less Sat. FatSaturated fat -99.9%

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.