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  6. Bean raw vs. Shark

Bean raw vs. Shark — In-Depth Nutrition Comparison

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How are bean raw and shark different?

  • Bean raw is richer in folate, copper, fiber, vitamin B1, iron, manganese, potassium, magnesium, and phosphorus, while shark is higher in vitamin B12.
  • Bean raw covers your daily need for folate, 128% more than shark.
  • Bean raw has a higher glycemic index (33) than shark (0).

Beans, pinto, mature seeds, raw and Fish, shark, mixed species, cooked, batter-dipped and fried types were used in this article.

Infographic

Bean raw vs Shark 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%
Shark
Shark
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 14% 42% 14% 13% 83% 16% 6.5% 185%
Contains more MagnesiumMagnesium +309.3%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +798.7%
Contains more IronIron +356.8%
Contains more CopperCopper +2026.2%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +111.9%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +2196%
Contains more SeleniumSelenium +21.9%

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 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Shark
Shark
3
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% 0% 18% 0% 18% 22% 52% 37% 69% 151% 0% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +890.3%
Contains more Vitamin B2Vitamin B2 +118.6%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin B6Vitamin B6 +58%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +137.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Shark DV% diff.
Folate 525µg 15µg 128%
Copper 0.893mg 0.042mg 95%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.072mg 53%
Iron 5.07mg 1.11mg 50%
Vitamin B12 0µg 1.21µg 50%
Manganese 1.148mg 0.05mg 48%
Potassium 1393mg 155mg 36%
Magnesium 176mg 43mg 32%
Phosphorus 411mg 194mg 31%
Polyunsaturated fat 0.407g 3.701g 22%
Cholesterol 0mg 59mg 20%
Fats 1.23g 13.82g 19%
Carbs 62.55g 6.39g 19%
Zinc 2.28mg 0.48mg 16%
Starch 34.17g 14%
Saturated fat 0.235g 3.205g 14%
Monounsaturated fat 0.229g 5.935g 14%
Vitamin B6 0.474mg 0.3mg 13%
Choline 66.2mg 12%
Selenium 27.9µg 34µg 11%
Vitamin B3 1.174mg 2.783mg 10%
Vitamin B2 0.212mg 0.097mg 9%
Vitamin C 6.3mg 0mg 7%
Calories 347kcal 228kcal 6%
Protein 21.42g 18.62g 6%
Calcium 113mg 50mg 6%
Vitamin A 0µg 54µg 6%
Sodium 12mg 122mg 5%
Vitamin K 5.6µg 5%
Vitamin B5 0.785mg 0.62mg 3%
Vitamin E 0.21mg 1%
Protein per 100 calories 6.2g 8.2g N/A
Calories per 10 g protein 162kcal 122kcal N/A
Weight per 100 calories 29g 44g N/A
Unsaturated / Saturated Fat ratio 2.7 3 N/A
Net carbs 47.05g 6.39g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.212mg 0%
Threonine 0.81mg 0.843mg 0%
Isoleucine 0.871mg 0.867mg 0%
Leucine 1.558mg 1.515mg 0%
Lysine 1.356mg 1.634mg 0%
Methionine 0.259mg 0.541mg 0%
Phenylalanine 1.095mg 0.75mg 0%
Valine 0.998mg 0.965mg 0%
Histidine 0.556mg 0.538mg 0%
Omega-3 - EPA 0g 0.258g N/A
Omega-3 - DHA 0g 0.431g N/A
Omega-3 - DPA 0g 0.089g 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
Shark
Shark
2
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 g
Contains more ProteinProtein +15%
Contains more CarbsCarbs +878.9%
Contains more OtherOther +221.3%
Contains more FatsFats +1023.6%
Contains more WaterWater +430.4%

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
Shark
Shark
2
25% 46% 29%
Saturated fat: Sat. Fat 3.205 g
Monounsaturated fat: Mono. Fat 5.935 g
Polyunsaturated fat: Poly. Fat 3.701 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +2491.7%
Contains more Poly. FatPolyunsaturated fat +809.3%

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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/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.