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  6. Jerky vs. Dolma

Jerky vs. Dolma — In-Depth Nutrition Comparison

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Summary of differences between jerky and dolma

  • Jerky has more zinc, iron, phosphorus, folate, and copper, while dolma has more vitamin A, vitamin B12, and manganese.
  • Dolma covers your daily need for vitamin A, 104% more than jerky.
  • Jerky contains 5 times more folate than dolma. While jerky contains 134µg of folate, dolma contains only 26.26µg.
  • The amount of sodium in dolma is lower.

These are the specific foods used in this comparison Snacks, beef jerky, chopped, and formed and .

Infographic

Jerky vs Dolma 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.
Jerky
Jerky
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Dolma
Dolma
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 20% 18% 77% 37% 93% 48% 56% 53% 63%
Contains more MagnesiumMagnesium +113.7%
Contains more PotassiumPotassium +193%
Contains more IronIron +164.4%
Contains more CopperCopper +106.4%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +262.8%
Contains more CalciumCalcium +239.2%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +269.4%
~equal in Selenium ~11.6µg

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.
Jerky
Jerky
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 4.5% 0% 9.8% 39% 33% 32% 9.8% 41% 124% 5.8% 101%
Dolma
Dolma
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 62% 7.8% 15% 32% 50% 23% 55% 173% 32% 20%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin B1Vitamin B1 +156.7%
Contains more FolateFolate +410.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +55.3%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin B12Vitamin B12 +39.4%
Contains more Vitamin KVitamin K +458.3%
~equal in Vitamin B2 ~0.14mg

All nutrients comparison - raw data values

Nutrient Jerky Dolma DV% diff.
Sodium 2081mg 432.02mg 72%
Zinc 8.11mg 3.4mg 43%
Iron 5.42mg 2.05mg 42%
Phosphorus 407mg 112.18mg 42%
Protein 33.2g 14.3g 38%
Folate 134µg 26.26µg 27%
Saturated fat 10.85g 5.92g 22%
Vitamin A 0µg 185.23µg 21%
Fats 25.6g 12.8g 20%
Vitamin B12 0.99µg 1.38µg 16%
Monounsaturated fat 11.305g 5.24g 15%
Copper 0.227mg 0.11mg 13%
Manganese 0.111mg 0.41mg 13%
Potassium 597mg 203.75mg 12%
Choline 109.1mg 43.34mg 12%
Calories 410kcal 199.04kcal 11%
Vitamin K 2.3µg 12.84µg 9%
Vitamin B1 0.154mg 0.06mg 8%
Magnesium 51mg 23.86mg 6%
Vitamin B3 1.732mg 2.69mg 6%
Calcium 20mg 67.83mg 5%
Vitamin B6 0.179mg 0.24mg 5%
Vitamin C 0mg 3.82mg 4%
Cholesterol 48mg 59.15mg 4%
Vitamin B5 0.163mg 0.38mg 4%
Polyunsaturated fat 1.011g 0.5g 3%
Carbs 11g 6.36g 2%
Vitamin D 0.3µg 0µg 2%
Selenium 10.7µg 11.6µg 2%
Vitamin D* 11 IU 1.1 IU 1%
Fiber 1.8g 1.5g 1%
Vitamin E 0.49mg 0.39mg 1%
Protein per 100 calories 8.1g 7.2g N/A
Calories per 10 g protein 123kcal 139kcal N/A
Weight per 100 calories 24g 50g N/A
Unsaturated / Saturated Fat ratio 1.1 0.97 N/A
Net carbs 9.2g 4.86g N/A
Sugar 9g 1.06g N/A
Vitamin B2 0.142mg 0.14mg 0%
Trans fat 0.65g N/A
Tryptophan 0.07mg 0%
Threonine 0.53mg 0%
Isoleucine 0.6mg 0%
Leucine 1.06mg 0%
Lysine 1.11mg 0%
Methionine 0.35mg 0%
Phenylalanine 0.54mg 0%
Valine 0.68mg 0%
Histidine 0.44mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.02g N/A
Omega-6 - Linoleic acid 0.11g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Dolma
Dolma
1
14% 12% 6% 68%
Protein: 14.3 g
Fats: 12.8 g
Carbs: 6.36 g
Water: 70.88 g
Other: 0 g
Contains more ProteinProtein +132.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +73%
Contains more OtherOther +∞%
Contains more WaterWater +203.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Dolma
Dolma
1
51% 45% 4%
Saturated fat: Sat. Fat 5.92 g
Monounsaturated fat: Mono. Fat 5.24 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains more Mono. FatMonounsaturated fat +115.7%
Contains more Poly. FatPolyunsaturated fat +102.2%
Contains less Sat. FatSaturated fat -45.4%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.