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  6. Bean raw vs. Chinook salmon

Bean raw vs. Chinook salmon — In-Depth Nutrition Comparison

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Important differences between bean raw and chinook salmon

  • Bean raw has more folate, copper, fiber, vitamin B1, iron, and manganese; however, chinook salmon is richer in vitamin B12, vitamin B3, and selenium.
  • Bean raw's daily need coverage for folate is 123% more.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of chinook salmon is 0.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Bean raw vs Chinook 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more MagnesiumMagnesium +44.3%
Contains more CalciumCalcium +303.6%
Contains more PotassiumPotassium +175.8%
Contains more IronIron +457.1%
Contains more CopperCopper +1584.9%
Contains more ZincZinc +307.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +5942.1%
Contains more SeleniumSelenium +67.7%
~equal in Phosphorus ~371mg

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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +53.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1520.5%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +755.6%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.462mg

All nutrients comparison - raw data values

Nutrient Bean raw Chinook salmon DV% diff.
Folate 525µg 35µg 123%
Vitamin B12 0µg 2.87µg 120%
Copper 0.893mg 0.053mg 93%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.044mg 56%
Vitamin B3 1.174mg 10.045mg 55%
Iron 5.07mg 0.91mg 52%
Manganese 1.148mg 0.019mg 49%
Selenium 27.9µg 46.8µg 34%
Cholesterol 0mg 85mg 28%
Potassium 1393mg 505mg 26%
Carbs 62.55g 0g 21%
Fats 1.23g 13.38g 19%
Vitamin A 0µg 149µg 17%
Zinc 2.28mg 0.56mg 16%
Polyunsaturated fat 0.407g 2.662g 15%
Starch 34.17g 14%
Monounsaturated fat 0.229g 5.742g 14%
Saturated fat 0.235g 3.214g 14%
Magnesium 176mg 122mg 13%
Choline 66.2mg 12%
Protein 21.42g 25.72g 9%
Calcium 113mg 28mg 9%
Calories 347kcal 231kcal 6%
Phosphorus 411mg 371mg 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.212mg 0.154mg 4%
Vitamin B5 0.785mg 0.865mg 2%
Sodium 12mg 60mg 2%
Vitamin C 6.3mg 4.1mg 2%
Vitamin B6 0.474mg 0.462mg 1%
Vitamin E 0.21mg 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.288mg 0%
Threonine 0.81mg 1.127mg 0%
Isoleucine 0.871mg 1.185mg 0%
Leucine 1.558mg 2.09mg 0%
Lysine 1.356mg 2.362mg 0%
Methionine 0.259mg 0.761mg 0%
Phenylalanine 1.095mg 1.004mg 0%
Valine 0.998mg 1.325mg 0%
Histidine 0.556mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-173.8%
Contains more ProteinProtein +20.1%
Contains more FatsFats +987.8%
Contains more WaterWater +479%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +2407.4%
Contains more Poly. FatPolyunsaturated fat +554.1%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.