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  6. Bean raw vs. Smoked salmon

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

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How are bean raw and smoked salmon different?

  • Bean raw is higher in folate, copper, fiber, vitamin B1, iron, manganese, magnesium, and potassium; however, smoked salmon is richer in vitamin B12 and vitamin D.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Smoked salmon has a lower glycemic index (0) than bean raw (33).

Beans, pinto, mature seeds, raw and Fish, salmon, chinook, smoked are the varieties used in this article.

Infographic

Bean raw vs Smoked salmon infographic
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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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +877.8%
Contains more CalciumCalcium +927.3%
Contains more PotassiumPotassium +696%
Contains more IronIron +496.5%
Contains more CopperCopper +288.3%
Contains more ZincZinc +635.5%
Contains more PhosphorusPhosphorus +150.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +6652.9%
Contains more SeleniumSelenium +16.1%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +109.9%
Contains more Vitamin B6Vitamin B6 +70.5%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +26150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +542.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +302%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +34.4%

All nutrients comparison - raw data values

Nutrient Bean raw Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Folate 525µg 2µg 131%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Copper 0.893mg 0.23mg 74%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.023mg 58%
Iron 5.07mg 0.85mg 53%
Manganese 1.148mg 0.017mg 49%
Magnesium 176mg 18mg 38%
Potassium 1393mg 175mg 36%
Phosphorus 411mg 164mg 35%
Sodium 12mg 672mg 29%
Vitamin B3 1.174mg 4.72mg 22%
Carbs 62.55g 0g 21%
Zinc 2.28mg 0.31mg 18%
Vitamin B6 0.474mg 0.278mg 15%
Starch 34.17g 14%
Calories 347kcal 117kcal 12%
Calcium 113mg 11mg 10%
Vitamin B2 0.212mg 0.101mg 9%
Selenium 27.9µg 32.4µg 8%
Cholesterol 0mg 23mg 8%
Vitamin E 0.21mg 1.35mg 8%
Vitamin C 6.3mg 0mg 7%
Protein 21.42g 18.28g 6%
Vitamin K 5.6µg 0.1µg 5%
Fats 1.23g 4.32g 5%
Choline 66.2mg 89mg 4%
Polyunsaturated fat 0.407g 0.995g 4%
Monounsaturated fat 0.229g 2.023g 4%
Vitamin A 0µg 26µg 3%
Saturated fat 0.235g 0.929g 3%
Vitamin B5 0.785mg 0.87mg 2%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Tryptophan 0.237mg 0.205mg 0%
Threonine 0.81mg 0.801mg 0%
Isoleucine 0.871mg 0.842mg 0%
Leucine 1.558mg 1.486mg 0%
Lysine 1.356mg 1.679mg 0%
Methionine 0.259mg 0.541mg 0%
Phenylalanine 1.095mg 0.714mg 0%
Valine 0.998mg 0.942mg 0%
Histidine 0.556mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +17.2%
Contains more CarbsCarbs +∞%
Contains more FatsFats +251.2%
Contains more WaterWater +535.5%
Contains more OtherOther +55.6%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Mono. FatMonounsaturated fat +783.4%
Contains more Poly. FatPolyunsaturated fat +144.5%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.