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  6. Salami vs. Yam

Salami vs. Yam — In-Depth Nutrition Comparison

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Significant differences between salami and yam

  • The amount of vitamin B12, selenium, vitamin B3, manganese, vitamin B2, zinc, and vitamin B1 in salami is higher than in yam.
  • Salami covers your daily sodium needs 75% more than yam.
  • Yam contains less cholesterol.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of salami is 28.

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

Infographic

Salami vs Yam 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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more IronIron +188.9%
Contains more CopperCopper +100.6%
Contains more ZincZinc +1120.8%
Contains more PhosphorusPhosphorus +247.3%
Contains more ManganeseManganese +146.3%
Contains more SeleniumSelenium +4371.4%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +158.2%
Contains less SodiumSodium -99.5%

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
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%
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +227.7%
Contains more Vitamin B2Vitamin B2 +1015.6%
Contains more Vitamin B3Vitamin B3 +996.6%
Contains more Vitamin B5Vitamin B5 +282.5%
Contains more Vitamin B6Vitamin B6 +56.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +39.1%
Contains more CholineCholine +466.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.1%
Contains more FolateFolate +666.7%

All nutrients comparison - raw data values

Nutrient Salami Yam DV% diff.
Sodium 1740mg 9mg 75%
Vitamin B12 1.52µg 0µg 63%
Selenium 31.3µg 0.7µg 56%
Saturated fat 9.316g 0.037g 42%
Protein 21.85g 1.53g 41%
Fats 25.9g 0.17g 40%
Vitamin B3 6.053mg 0.552mg 34%
Cholesterol 89mg 0mg 30%
Monounsaturated fat 11.127g 0.006g 28%
Manganese 0.978mg 0.397mg 25%
Vitamin B2 0.357mg 0.032mg 25%
Zinc 2.93mg 0.24mg 24%
Vitamin B1 0.367mg 0.112mg 21%
Copper 0.357mg 0.178mg 20%
Phosphorus 191mg 55mg 19%
Vitamin C 0mg 17.1mg 19%
Vitamin B5 1.201mg 0.314mg 18%
Fiber 0g 4.1g 16%
Polyunsaturated fat 2.529g 0.076g 16%
Potassium 316mg 816mg 15%
Choline 93.5mg 16.5mg 14%
Vitamin B6 0.459mg 0.293mg 13%
Iron 1.56mg 0.54mg 13%
Calories 336kcal 118kcal 11%
Carbs 2.4g 27.88g 8%
Folate 3µg 23µg 5%
Vitamin D 1µg 0µg 5%
Vitamin D 41IU 0IU 5%
Vitamin E 0.22mg 0.35mg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 3.2µg 2.3µg 1%
Net carbs 2.4g 23.78g N/A
Magnesium 19mg 21mg 0%
Calcium 15mg 17mg 0%
Sugar 0.96g 0.5g N/A
Trans fat 0.586g 0g N/A
Tryptophan 0.114mg 0.012mg 0%
Threonine 0.521mg 0.054mg 0%
Isoleucine 0.675mg 0.052mg 0%
Leucine 0.929mg 0.096mg 0%
Lysine 1.107mg 0.059mg 0%
Methionine 0.301mg 0.021mg 0%
Phenylalanine 0.481mg 0.071mg 0%
Valine 0.668mg 0.062mg 0%
Histidine 0.359mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1328.1%
Contains more FatsFats +15135.3%
Contains more OtherOther +468.3%
Contains more CarbsCarbs +1061.7%
Contains more WaterWater +54%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +185350%
Contains more Poly. FatPolyunsaturated fat +3227.6%
Contains less Sat. FatSaturated fat -99.6%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.