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  6. Salami vs. Watercress

Salami vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between salami and watercress

  • Salami has more vitamin B12, selenium, vitamin B3, manganese, and copper; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 206% more than salami.
  • Watercress contains less saturated fat.

Specific food types used in this comparison are Salami, cooked, beef, and pork and Watercress, raw.

Infographic

Salami vs Watercress 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
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +680%
Contains more CopperCopper +363.6%
Contains more ZincZinc +2563.6%
Contains more PhosphorusPhosphorus +218.3%
Contains more ManganeseManganese +300.8%
Contains more SeleniumSelenium +3377.8%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -97.6%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +307.8%
Contains more Vitamin B2Vitamin B2 +197.5%
Contains more Vitamin B3Vitamin B3 +2926.5%
Contains more Vitamin B5Vitamin B5 +287.4%
Contains more Vitamin B6Vitamin B6 +255.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +938.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin KVitamin K +7712.5%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Salami Watercress DV% diff.
Vitamin K 3.2µg 250µg 206%
Sodium 1740mg 41mg 74%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.9µg 55%
Vitamin C 0mg 43mg 48%
Saturated fat 9.316g 0.027g 42%
Fats 25.9g 0.1g 40%
Protein 21.85g 2.3g 39%
Vitamin B3 6.053mg 0.2mg 37%
Manganese 0.978mg 0.244mg 32%
Copper 0.357mg 0.077mg 31%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.008g 28%
Zinc 2.93mg 0.11mg 26%
Vitamin B6 0.459mg 0.129mg 25%
Vitamin B1 0.367mg 0.09mg 23%
Phosphorus 191mg 60mg 19%
Vitamin B2 0.357mg 0.12mg 18%
Vitamin A 0µg 160µg 18%
Vitamin B5 1.201mg 0.31mg 18%
Polyunsaturated fat 2.529g 0.035g 17%
Iron 1.56mg 0.2mg 17%
Calories 336kcal 11kcal 16%
Choline 93.5mg 9mg 15%
Calcium 15mg 120mg 11%
Vitamin D 1µg 0µg 5%
Vitamin E 0.22mg 1mg 5%
Vitamin D 41IU 0IU 5%
Fiber 0g 0.5g 2%
Folate 3µg 9µg 2%
Carbs 2.4g 1.29g 0%
Net carbs 2.4g 0.79g N/A
Magnesium 19mg 21mg 0%
Potassium 316mg 330mg 0%
Sugar 0.96g 0.2g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.03mg 0%
Threonine 0.521mg 0.133mg 0%
Isoleucine 0.675mg 0.093mg 0%
Leucine 0.929mg 0.166mg 0%
Lysine 1.107mg 0.134mg 0%
Methionine 0.301mg 0.02mg 0%
Phenylalanine 0.481mg 0.114mg 0%
Valine 0.668mg 0.137mg 0%
Histidine 0.359mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +850%
Contains more FatsFats +25800%
Contains more CarbsCarbs +86%
Contains more OtherOther +288.3%
Contains more WaterWater +110.5%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +138987.5%
Contains more Poly. FatPolyunsaturated fat +7125.7%
Contains less Sat. FatSaturated fat -99.7%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.