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  6. Salmon vs. Kidney beans

Salmon vs. Kidney beans — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Kidney beans

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

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

Infographic

Salmon vs Kidney beans 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.
Salmon
Salmon
2
:
8
Kidney beans
Kidney beans
Contains more Phosphorus +82.6%
Contains more Selenium +3663.6%
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%
Equal in Potassium - 405
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Phosphorus +82.6%
Contains more Selenium +3663.6%
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%
Equal in Potassium - 405

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.
Salmon
Salmon
10
:
2
Kidney beans
Kidney beans
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 +∞%
Contains more Folate +282.4%
Contains more Vitamin K +8300%
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%
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%
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 +∞%
Contains more Folate +282.4%
Contains more Vitamin K +8300%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Kidney beans
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
110%
Salmon
19%
Kidney beans
Minerals Daily Need Coverage Score
44%
Salmon
38%
Kidney beans

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