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  6. Soup beans vs. Salami

Soup beans vs. Salami — In-Depth Nutrition Comparison

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What are the main differences between soup beans and salami?

  • Soup beans are richer in vitamin A, while salami is higher in vitamin B12, selenium, vitamin B3, vitamin B6, manganese, and vitamin B1.
  • Salami's daily need coverage for vitamin B12 is 62% higher.
  • Soup beans are lower in sodium.
  • Soup beans have a higher glycemic index (64) than salami (28).

We used Soup, bean with ham, canned, chunky, ready-to-serve and Salami, cooked, beef, and pork types in this comparison.

Infographic

Soup beans vs Salami 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Salami
Salami
7
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%
Contains more CalciumCalcium +113.3%
Contains less SodiumSodium -77%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +17.3%
Contains more CopperCopper +123.1%
Contains more ZincZinc +565.9%
Contains more PhosphorusPhosphorus +223.7%
Contains more ManganeseManganese +237.2%
Contains more SeleniumSelenium +353.6%
~equal in Magnesium ~19mg

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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9%
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 0% 0% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +511.7%
Contains more Vitamin B2Vitamin B2 +495%
Contains more Vitamin B3Vitamin B3 +764.7%
Contains more Vitamin B5Vitamin B5 +2902.5%
Contains more Vitamin B6Vitamin B6 +818%
Contains more Vitamin B12Vitamin B12 +4966.7%

All nutrients comparison - raw data values

Nutrient Soup beans Salami DV% diff.
Vitamin B12 0.03µg 1.52µg 62%
Sodium 400mg 1740mg 58%
Selenium 6.9µg 31.3µg 44%
Saturated fat 1.37g 9.316g 36%
Fats 3.5g 25.9g 34%
Protein 5.19g 21.85g 33%
Vitamin B3 0.7mg 6.053mg 33%
Vitamin B6 0.05mg 0.459mg 31%
Manganese 0.29mg 0.978mg 30%
Cholesterol 9mg 89mg 27%
Vitamin B1 0.06mg 0.367mg 26%
Monounsaturated fat 1.58g 11.127g 24%
Zinc 0.44mg 2.93mg 23%
Vitamin B2 0.06mg 0.357mg 23%
Vitamin B5 0.04mg 1.201mg 23%
Copper 0.16mg 0.357mg 22%
Phosphorus 59mg 191mg 19%
Fiber 4.6g 0g 18%
Choline 93.5mg 17%
Polyunsaturated fat 0.39g 2.529g 14%
Calories 95kcal 336kcal 12%
Vitamin A 81µg 0µg 9%
Vitamin D 41 IU 5%
Vitamin D 1µg 5%
Potassium 175mg 316mg 4%
Carbs 11.16g 2.4g 3%
Iron 1.33mg 1.56mg 3%
Vitamin K 3.2µg 3%
Vitamin C 1.8mg 0mg 2%
Calcium 32mg 15mg 2%
Folate 12µg 3µg 2%
Vitamin E 0.22mg 1%
Net carbs 6.56g 2.4g N/A
Magnesium 19mg 19mg 0%
Sugar 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
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
Contains more CarbsCarbs +365%
Contains more WaterWater +74%
Contains more ProteinProtein +321%
Contains more FatsFats +640%
Contains more OtherOther +206.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
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
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +604.2%
Contains more Poly. FatPolyunsaturated fat +548.5%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.