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Salami vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between salami and soybean raw?

  • Salami is higher in vitamin B12; however, soybean raw is richer in iron, copper, folate, phosphorus, manganese, magnesium, potassium, and vitamin B1.
  • Soybean raw's daily need coverage for iron is 177% more.
  • Soybean raw has less sodium.
  • Soybean raw has a lower glycemic index (14) than salami (28).

We used Salami, cooked, beef and pork and Soybeans, mature seeds, raw types in this article.

Infographic

Salami vs Soybean 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
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +75.8%
Contains more MagnesiumMagnesium +1373.7%
Contains more CalciumCalcium +1746.7%
Contains more PotassiumPotassium +468.7%
Contains more IronIron +906.4%
Contains more CopperCopper +364.4%
Contains more ZincZinc +66.9%
Contains more PhosphorusPhosphorus +268.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +157.4%

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
5
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +273%
Contains more Vitamin B5Vitamin B5 +51.5%
Contains more Vitamin B6Vitamin B6 +21.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +286.4%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +143.7%
Contains more Vitamin KVitamin K +1368.8%
Contains more FolateFolate +12400%
Contains more CholineCholine +24%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salami
2
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +29.9%
Contains more WaterWater +429.2%
Contains more ProteinProtein +67%
Contains more CarbsCarbs +1156.7%
~equal in Other ~4.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +152.7%
Contains less Sat. FatSaturated fat -69%
Contains more Poly. FatPolyunsaturated fat +345%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salami Soybean raw DV% diff.
Iron 1.56mg 15.7mg 177%
Copper 0.357mg 1.658mg 145%
Folate 3µg 375µg 93%
Sodium 1740mg 2mg 76%
Phosphorus 191mg 704mg 73%
Manganese 0.978mg 2.517mg 67%
Vitamin B12 1.52µg 0µg 63%
Magnesium 19mg 280mg 62%
Polyunsaturated fat 2.529g 11.255g 58%
Potassium 316mg 1797mg 44%
Vitamin B1 0.367mg 0.874mg 42%
Vitamin B2 0.357mg 0.87mg 39%
Vitamin K 3.2µg 47µg 37%
Fiber 0g 9.3g 37%
Cholesterol 89mg 0mg 30%
Saturated fat 9.316g 2.884g 29%
Protein 21.85g 36.49g 29%
Vitamin B3 6.053mg 1.623mg 28%
Calcium 15mg 277mg 26%
Selenium 31.3µg 17.8µg 25%
Zinc 2.93mg 4.89mg 18%
Monounsaturated fat 11.127g 4.404g 17%
Carbs 2.4g 30.16g 9%
Fats 25.9g 19.94g 9%
Vitamin B5 1.201mg 0.793mg 8%
Vitamin C 0mg 6mg 7%
Calories 336kcal 446kcal 6%
Vitamin B6 0.459mg 0.377mg 6%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin E 0.22mg 0.85mg 4%
Choline 93.5mg 115.9mg 4%
Net carbs 2.4g 20.86g N/A
Sugar 0.96g 7.33g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.591mg 0%
Threonine 0.521mg 1.766mg 0%
Isoleucine 0.675mg 1.971mg 0%
Leucine 0.929mg 3.309mg 0%
Lysine 1.107mg 2.706mg 0%
Methionine 0.301mg 0.547mg 0%
Phenylalanine 0.481mg 2.122mg 0%
Valine 0.668mg 2.029mg 0%
Histidine 0.359mg 1.097mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Salami
83%
Soybean raw
Minerals Daily Need Coverage Score
91%
Salami
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1738mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 6.432g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 6.37g)
Which food is cheaper?
Salami
Salami is cheaper (difference - $0.7)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.