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  6. Salami vs. Bran raw

Salami vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between salami and bran raw

  • Salami has more vitamin B12 and vitamin B3; however, bran raw has more manganese, phosphorus, vitamin B1, fiber, magnesium, and iron.
  • Bran raw's daily need coverage for manganese is 202% more.
  • Bran raw is lower in sodium.
  • Bran raw has a higher glycemic index than salami.

The food varieties used in the comparison are Salami, cooked, beef, and pork and Oat bran, raw.

Infographic

Salami vs Bran 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
0
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1136.8%
Contains more CalciumCalcium +286.7%
Contains more PotassiumPotassium +79.1%
Contains more IronIron +246.8%
Contains more CopperCopper +12.9%
Contains more PhosphorusPhosphorus +284.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +475.7%
Contains more SeleniumSelenium +44.4%
~equal in Zinc ~3.11mg

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
6
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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +62.3%
Contains more Vitamin B3Vitamin B3 +548.1%
Contains more Vitamin B6Vitamin B6 +178.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +190.4%
Contains more Vitamin EVitamin E +359.1%
Contains more Vitamin B1Vitamin B1 +218.8%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more FolateFolate +1633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~3.2µg

All nutrients comparison - raw data values

Nutrient Salami Bran raw DV% diff.
Manganese 0.978mg 5.63mg 202%
Phosphorus 191mg 734mg 78%
Sodium 1740mg 4mg 75%
Vitamin B1 0.367mg 1.17mg 67%
Vitamin B12 1.52µg 0µg 63%
Fiber 0g 15.4g 62%
Magnesium 19mg 235mg 51%
Iron 1.56mg 5.41mg 48%
Saturated fat 9.316g 1.328g 36%
Vitamin B3 6.053mg 0.934mg 32%
Cholesterol 89mg 0mg 30%
Fats 25.9g 7.03g 29%
Selenium 31.3µg 45.2µg 25%
Vitamin B6 0.459mg 0.165mg 23%
Monounsaturated fat 11.127g 2.376g 22%
Carbs 2.4g 66.22g 21%
Folate 3µg 52µg 12%
Vitamin B2 0.357mg 0.22mg 11%
Choline 93.5mg 32.2mg 11%
Protein 21.85g 17.3g 9%
Potassium 316mg 566mg 7%
Vitamin B5 1.201mg 1.494mg 6%
Calories 336kcal 246kcal 5%
Vitamin D 1µg 0µg 5%
Vitamin E 0.22mg 1.01mg 5%
Copper 0.357mg 0.403mg 5%
Vitamin D 41IU 0IU 5%
Calcium 15mg 58mg 4%
Zinc 2.93mg 3.11mg 2%
Polyunsaturated fat 2.529g 2.766g 2%
Net carbs 2.4g 50.82g N/A
Sugar 0.96g 1.45g N/A
Vitamin K 3.2µg 3.2µg 0%
Trans fat 0.586g N/A
Tryptophan 0.114mg 0.335mg 0%
Threonine 0.521mg 0.502mg 0%
Isoleucine 0.675mg 0.668mg 0%
Leucine 0.929mg 1.374mg 0%
Lysine 1.107mg 0.76mg 0%
Methionine 0.301mg 0.335mg 0%
Phenylalanine 0.481mg 0.908mg 0%
Valine 0.668mg 0.964mg 0%
Histidine 0.359mg 0.41mg 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
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +26.3%
Contains more FatsFats +268.4%
Contains more WaterWater +589.9%
Contains more OtherOther +60.7%
Contains more CarbsCarbs +2659.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +368.3%
Contains less Sat. FatSaturated fat -85.7%
~equal in Polyunsaturated fat ~2.766g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.