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  6. Bean raw vs. Salmon raw

Bean raw vs. Salmon raw — In-Depth Nutrition Comparison

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How are bean raw and salmon raw different?

  • Bean raw is richer in folate, copper, fiber, iron, manganese, vitamin B1, magnesium, and phosphorus, while salmon raw is higher in vitamin B12 and vitamin B3.
  • Salmon raw covers your daily need for vitamin B12, 133% more than bean raw.
  • Bean raw has a higher glycemic index (33) than salmon raw (0).

Beans, pinto, mature seeds, raw and Fish, salmon, Atlantic, wild, raw types were used in this article.

Infographic

Bean raw vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +506.9%
Contains more CalciumCalcium +841.7%
Contains more PotassiumPotassium +184.3%
Contains more IronIron +533.8%
Contains more CopperCopper +257.2%
Contains more ZincZinc +256.3%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +7075%
Contains more SeleniumSelenium +30.8%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +215.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2000%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +569.5%
Contains more Vitamin B5Vitamin B5 +112%
Contains more Vitamin B6Vitamin B6 +72.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Folate 525µg 25µg 125%
Copper 0.893mg 0.25mg 71%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.8mg 53%
Manganese 1.148mg 0.016mg 49%
Vitamin B3 1.174mg 7.86mg 42%
Vitamin B1 0.713mg 0.226mg 41%
Magnesium 176mg 29mg 35%
Phosphorus 411mg 200mg 30%
Potassium 1393mg 490mg 27%
Vitamin B6 0.474mg 0.818mg 26%
Carbs 62.55g 0g 21%
Cholesterol 0mg 55mg 18%
Vitamin B5 0.785mg 1.664mg 18%
Selenium 27.9µg 36.5µg 16%
Zinc 2.28mg 0.64mg 15%
Polyunsaturated fat 0.407g 2.539g 14%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.38mg 13%
Choline 66.2mg 12%
Calories 347kcal 142kcal 10%
Calcium 113mg 12mg 10%
Fats 1.23g 6.34g 8%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 5%
Monounsaturated fat 0.229g 2.103g 5%
Protein 21.42g 19.84g 3%
Saturated fat 0.235g 0.981g 3%
Vitamin E 0.21mg 1%
Vitamin A 0µg 12µg 1%
Sodium 12mg 44mg 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.222mg 0%
Threonine 0.81mg 0.87mg 0%
Isoleucine 0.871mg 0.914mg 0%
Leucine 1.558mg 1.613mg 0%
Lysine 1.356mg 1.822mg 0%
Methionine 0.259mg 0.587mg 0%
Phenylalanine 1.095mg 0.775mg 0%
Valine 0.998mg 1.022mg 0%
Histidine 0.556mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +415.4%
Contains more WaterWater +504.6%
Contains more OtherOther +53.3%
~equal in Protein ~19.84g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -76%
Contains more Mono. FatMonounsaturated fat +818.3%
Contains more Poly. FatPolyunsaturated fat +523.8%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.