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  6. Kidney beans vs. Salmon

Kidney beans vs. Salmon — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans and Salmon

  • Kidney beans is higher in Fiber, Folate, and Iron, yet Salmon is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, and Vitamin B5.
  • Salmon covers your daily Vitamin B12 needs 117% more than Kidney beans.

Food varieties used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Kidney beans vs Salmon 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.
Kidney beans
Kidney beans
8
:
2
Salmon
Salmon
Contains more Calcium +133.3%
Contains more Iron +552.9%
Contains more Magnesium +40%
Contains less Sodium -98.4%
Contains more Zinc +132.6%
Contains more Copper +340.8%
Contains more Manganese +2587.5%
Contains more Phosphorus +82.6%
Contains more Selenium +3663.6%
Equal in Potassium - 384
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +133.3%
Contains more Iron +552.9%
Contains more Magnesium +40%
Contains less Sodium -98.4%
Contains more Zinc +132.6%
Contains more Copper +340.8%
Contains more Manganese +2587.5%
Contains more Phosphorus +82.6%
Contains more Selenium +3663.6%
Equal in Potassium - 384

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.
Kidney beans
Kidney beans
2
:
10
Salmon
Salmon
Contains more Folate +282.4%
Contains more Vitamin K +8300%
Contains more Vitamin A +∞%
Contains more Vitamin E +3700%
Contains more Vitamin D +∞%
Contains more Vitamin C +208.3%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +1291.9%
Contains more Vitamin B5 +570.5%
Contains more Vitamin B6 +439.2%
Contains more Vitamin B12 +∞%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Folate +282.4%
Contains more Vitamin K +8300%
Contains more Vitamin A +∞%
Contains more Vitamin E +3700%
Contains more Vitamin D +∞%
Contains more Vitamin C +208.3%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +1291.9%
Contains more Vitamin B5 +570.5%
Contains more Vitamin B6 +439.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Salmon
Salmon
Contains more Carbs +∞%
Contains more Other +36.3%
Contains more Protein +154.9%
Contains more Fats +2370%
Equal in Water - 64.75
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Carbs +∞%
Contains more Other +36.3%
Contains more Protein +154.9%
Contains more Fats +2370%
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Salmon
Salmon
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +10620.5%
Contains more Polyunsaturated fat +1537.8%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +10620.5%
Contains more Polyunsaturated fat +1537.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Kidney beans Salmon Opinion
Net carbs 16.4g 0g Kidney beans
Protein 8.67g 22.1g Salmon
Fats 0.5g 12.35g Salmon
Carbs 22.8g 0g Kidney beans
Calories 127kcal 206kcal Salmon
Sugar 0.32g 0g Salmon
Fiber 6.4g 0g Kidney beans
Calcium 35mg 15mg Kidney beans
Iron 2.22mg 0.34mg Kidney beans
Magnesium 42mg 30mg Kidney beans
Phosphorus 138mg 252mg Salmon
Potassium 405mg 384mg Kidney beans
Sodium 1mg 61mg Kidney beans
Zinc 1mg 0.43mg Kidney beans
Copper 0.216mg 0.049mg Kidney beans
Manganese 0.43mg 0.016mg Kidney beans
Selenium 1.1µg 41.4µg Salmon
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 0.03mg 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 1.2mg 3.7mg Salmon
Vitamin B1 0.16mg 0.34mg Salmon
Vitamin B2 0.058mg 0.135mg Salmon
Vitamin B3 0.578mg 8.045mg Salmon
Vitamin B5 0.22mg 1.475mg Salmon
Vitamin B6 0.12mg 0.647mg Salmon
Folate 130µg 34µg Kidney beans
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 8.4µg 0.1µg Kidney beans
Tryptophan 0.104mg 0.248mg Salmon
Threonine 0.319mg 0.969mg Salmon
Isoleucine 0.41mg 1.018mg Salmon
Leucine 0.736mg 1.796mg Salmon
Lysine 0.607mg 2.03mg Salmon
Methionine 0.113mg 0.654mg Salmon
Phenylalanine 0.511mg 0.863mg Salmon
Valine 0.5mg 1.139mg Salmon
Histidine 0.238mg 0.651mg Salmon
Cholesterol 0mg 63mg Kidney beans
Saturated Fat 0.073g 2.397g Kidney beans
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 0.039g 4.181g Salmon
Polyunsaturated fat 0.278g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Kidney beans
110%
Salmon
Minerals Daily Need Coverage Score
38%
Kidney beans
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 2.324g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $11.8)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.