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  6. Yam vs. Salami

Yam vs. Salami — In-Depth Nutrition Comparison

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Significant differences between yam and salami

  • 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 sodium.
  • 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 Yam, raw and Salami, cooked, beef, and pork.

Infographic

Yam 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.
Yam
Yam
3
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%
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%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +158.2%
Contains less SodiumSodium -99.5%
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%
~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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.1%
Contains more FolateFolate +666.7%
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%

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -99.6%
Contains more Mono. FatMonounsaturated fat +185350%
Contains more Poly. FatPolyunsaturated fat +3227.6%

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