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  6. Salami vs. Refried beans

Salami vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between Salami and Refried beans

  • Refried beans have less Vitamin B12, Selenium, Vitamin B3, Manganese, Vitamin B6, Copper, and Vitamin B1.
  • Salami's daily need coverage for Vitamin B12 is 63% more.

The food varieties used in the comparison are Salami, cooked, beef and pork and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Salami vs Refried beans 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
6
:
4
Refried beans
Refried beans
Contains more Phosphorus +107.6%
Contains more Zinc +405.2%
Contains more Copper +176.7%
Contains more Manganese +238.4%
Contains more Selenium +439.7%
Contains more Calcium +93.3%
Contains more Magnesium +84.2%
Contains less Sodium -78.7%
Equal in Iron - 1.44
Equal in Potassium - 319
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Phosphorus +107.6%
Contains more Zinc +405.2%
Contains more Copper +176.7%
Contains more Manganese +238.4%
Contains more Selenium +439.7%
Contains more Calcium +93.3%
Contains more Magnesium +84.2%
Contains less Sodium -78.7%
Equal in Iron - 1.44
Equal in Potassium - 319

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
:
2
Refried beans
Refried beans
Contains more Vitamin E +144.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +382.9%
Contains more Vitamin B2 +351.9%
Contains more Vitamin B3 +1549.3%
Contains more Vitamin B5 +535.4%
Contains more Vitamin B6 +345.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +52.4%
Contains more Vitamin C +∞%
Contains more Folate +266.7%
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%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin E +144.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +382.9%
Contains more Vitamin B2 +351.9%
Contains more Vitamin B3 +1549.3%
Contains more Vitamin B5 +535.4%
Contains more Vitamin B6 +345.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +52.4%
Contains more Vitamin C +∞%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
Salami
3
:
2
Refried beans
Refried beans
Contains more Protein +338.8%
Contains more Fats +1188.6%
Contains more Other +172.5%
Contains more Carbs +464.6%
Contains more Water +72.1%
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +338.8%
Contains more Fats +1188.6%
Contains more Other +172.5%
Contains more Carbs +464.6%
Contains more Water +72.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salami
Salami
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +1751.4%
Contains more Polyunsaturated fat +365.7%
Contains less Saturated Fat -93.2%
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +1751.4%
Contains more Polyunsaturated fat +365.7%
Contains less Saturated Fat -93.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salami
Salami
1
:
2
Refried beans
Refried beans
Contains more Glucose +∞%
Contains more Starch +∞%
Contains more Sucrose +22.7%
Salami
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Refried beans
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Starch +∞%
Contains more Sucrose +22.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Refried beans Opinion
Net carbs 2.4g 9.85g Refried beans
Protein 21.85g 4.98g Salami
Fats 25.9g 2.01g Salami
Carbs 2.4g 13.55g Refried beans
Calories 336kcal 90kcal Salami
Starch 7.43g Refried beans
Sugar 0.96g 0.54g Refried beans
Fiber 0g 3.7g Refried beans
Calcium 15mg 29mg Refried beans
Iron 1.56mg 1.44mg Salami
Magnesium 19mg 35mg Refried beans
Phosphorus 191mg 92mg Salami
Potassium 316mg 319mg Refried beans
Sodium 1740mg 370mg Refried beans
Zinc 2.93mg 0.58mg Salami
Copper 0.357mg 0.129mg Salami
Manganese 0.978mg 0.289mg Salami
Selenium 31.3µg 5.8µg Salami
Vitamin E 0.22mg 0.09mg Salami
Vitamin D 41IU 0IU Salami
Vitamin D 1µg 0µg Salami
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.367mg 0.076mg Salami
Vitamin B2 0.357mg 0.079mg Salami
Vitamin B3 6.053mg 0.367mg Salami
Vitamin B5 1.201mg 0.189mg Salami
Vitamin B6 0.459mg 0.103mg Salami
Folate 3µg 11µg Refried beans
Vitamin B12 1.52µg 0µg Salami
Vitamin K 3.2µg 2.1µg Salami
Tryptophan 0.114mg 0.065mg Salami
Threonine 0.521mg 0.231mg Salami
Isoleucine 0.675mg 0.242mg Salami
Leucine 0.929mg 0.438mg Salami
Lysine 1.107mg 0.377mg Salami
Methionine 0.301mg 0.083mg Salami
Phenylalanine 0.481mg 0.297mg Salami
Valine 0.668mg 0.287mg Salami
Histidine 0.359mg 153mg Refried beans
Cholesterol 89mg 0mg Refried beans
Trans Fat 0.586g 0.016g Refried beans
Saturated Fat 9.316g 0.631g Refried beans
Monounsaturated Fat 11.127g 0.601g Salami
Polyunsaturated fat 2.529g 0.543g Salami
Omega-6 - Eicosadienoic acid 0.084g 0.008g Salami
Omega-6 - Linoleic acid 2.104g 0.36g Salami
Omega-3 - ALA 0.126g 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Refried beans
Minerals Daily Need Coverage Score
91%
Salami
33%
Refried beans

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 1370mg)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 8.685g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.7)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.