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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 from Smoked salmon is 136% higher.

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

Infographic

Bean raw vs Smoked 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.
Bean raw
Bean raw
9
:
1
Smoked salmon
Smoked salmon
Contains more Calcium +927.3%
Contains more Iron +496.5%
Contains more Magnesium +877.8%
Contains more Phosphorus +150.6%
Contains more Potassium +696%
Contains less Sodium -98.2%
Contains more Zinc +635.5%
Contains more Copper +288.3%
Contains more Manganese +6652.9%
Contains more Selenium +16.1%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +927.3%
Contains more Iron +496.5%
Contains more Magnesium +877.8%
Contains more Phosphorus +150.6%
Contains more Potassium +696%
Contains less Sodium -98.2%
Contains more Zinc +635.5%
Contains more Copper +288.3%
Contains more Manganese +6652.9%
Contains more Selenium +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.
Bean raw
Bean raw
6
:
6
Smoked salmon
Smoked salmon
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B2 +109.9%
Contains more Vitamin B6 +70.5%
Contains more Folate +26150%
Contains more Vitamin K +5500%
Contains more Vitamin A +∞%
Contains more Vitamin E +542.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +302%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B12 +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B2 +109.9%
Contains more Vitamin B6 +70.5%
Contains more Folate +26150%
Contains more Vitamin K +5500%
Contains more Vitamin A +∞%
Contains more Vitamin E +542.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +302%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
2
:
3
Smoked salmon
Smoked salmon
Contains more Protein +17.2%
Contains more Carbs +∞%
Contains more Fats +251.2%
Contains more Water +535.5%
Contains more Other +55.6%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Protein +17.2%
Contains more Carbs +∞%
Contains more Fats +251.2%
Contains more Water +535.5%
Contains more Other +55.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Smoked salmon
Smoked salmon
Contains less Saturated Fat -74.7%
Contains more Monounsaturated Fat +783.4%
Contains more Polyunsaturated fat +144.5%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains less Saturated Fat -74.7%
Contains more Monounsaturated Fat +783.4%
Contains more Polyunsaturated fat +144.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Smoked salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Smoked salmon Opinion
Net carbs 47.05g 0g Bean raw
Protein 21.42g 18.28g Bean raw
Fats 1.23g 4.32g Smoked salmon
Carbs 62.55g 0g Bean raw
Calories 347kcal 117kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 0g Smoked salmon
Fiber 15.5g 0g Bean raw
Calcium 113mg 11mg Bean raw
Iron 5.07mg 0.85mg Bean raw
Magnesium 176mg 18mg Bean raw
Phosphorus 411mg 164mg Bean raw
Potassium 1393mg 175mg Bean raw
Sodium 12mg 672mg Bean raw
Zinc 2.28mg 0.31mg Bean raw
Copper 0.893mg 0.23mg Bean raw
Manganese 1.148mg 0.017mg Bean raw
Selenium 27.9µg 32.4µg Smoked salmon
Vitamin A 0IU 87IU Smoked salmon
Vitamin A RAE 0µg 26µg Smoked salmon
Vitamin E 0.21mg 1.35mg Smoked salmon
Vitamin D 0IU 685IU Smoked salmon
Vitamin D 0µg 17.1µg Smoked salmon
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.023mg Bean raw
Vitamin B2 0.212mg 0.101mg Bean raw
Vitamin B3 1.174mg 4.72mg Smoked salmon
Vitamin B5 0.785mg 0.87mg Smoked salmon
Vitamin B6 0.474mg 0.278mg Bean raw
Folate 525µg 2µg Bean raw
Vitamin B12 0µg 3.26µg Smoked salmon
Vitamin K 5.6µg 0.1µg Bean raw
Tryptophan 0.237mg 0.205mg Bean raw
Threonine 0.81mg 0.801mg Bean raw
Isoleucine 0.871mg 0.842mg Bean raw
Leucine 1.558mg 1.486mg Bean raw
Lysine 1.356mg 1.679mg Smoked salmon
Methionine 0.259mg 0.541mg Smoked salmon
Phenylalanine 1.095mg 0.714mg Bean raw
Valine 0.998mg 0.942mg Bean raw
Histidine 0.556mg 0.538mg Bean raw
Cholesterol 0mg 23mg Bean raw
Saturated Fat 0.235g 0.929g Bean raw
Omega-3 - DHA 0g 0.267g Smoked salmon
Omega-3 - EPA 0g 0.183g Smoked salmon
Omega-3 - DPA 0g 0.073g Smoked salmon
Monounsaturated Fat 0.229g 2.023g Smoked salmon
Polyunsaturated fat 0.407g 0.995g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Smoked salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
99%
Smoked salmon
Minerals Daily Need Coverage Score
131%
Bean raw
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 660mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.694g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $12.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.