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  6. Bean raw vs. Sockeye salmon

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

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How are bean raw and sockeye salmon different?

  • Bean raw is richer in folate, copper, fiber, iron, manganese, vitamin B1, and magnesium, while sockeye salmon is higher in vitamin B12, vitamin D, and vitamin B3.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than bean raw.
  • Bean raw has a higher glycemic index (33) than sockeye salmon (0).

Beans, pinto, mature seeds, raw and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Bean raw vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +927.3%
Contains more PotassiumPotassium +219.5%
Contains more IronIron +875%
Contains more CopperCopper +1075%
Contains more ZincZinc +314.5%
Contains more PhosphorusPhosphorus +34.8%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +8730.8%
Contains more SeleniumSelenium +27.2%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +354.1%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +7400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +371.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B3Vitamin B3 +762.3%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +74.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +70.1%

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% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +459.7%
Contains more ProteinProtein +23.6%
Contains more FatsFats +352.8%
Contains more WaterWater +494.3%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +714%
Contains more Poly. FatPolyunsaturated fat +226%

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 Sockeye salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Bean raw Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Folate 525µg 7µg 130%
Copper 0.893mg 0.076mg 91%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.52mg 57%
Vitamin B3 1.174mg 10.123mg 56%
Manganese 1.148mg 0.013mg 49%
Vitamin B1 0.713mg 0.157mg 46%
Magnesium 176mg 36mg 33%
Potassium 1393mg 436mg 28%
Vitamin B6 0.474mg 0.827mg 27%
Carbs 62.55g 0g 21%
Cholesterol 0mg 61mg 20%
Zinc 2.28mg 0.55mg 16%
Phosphorus 411mg 305mg 15%
Selenium 27.9µg 35.5µg 14%
Starch 34.17g 0g 14%
Protein 21.42g 26.48g 10%
Calcium 113mg 11mg 10%
Vitamin B5 0.785mg 1.274mg 10%
Calories 347kcal 156kcal 10%
Choline 66.2mg 112.6mg 8%
Vitamin C 6.3mg 0mg 7%
Fats 1.23g 5.57g 7%
Vitamin A 0µg 58µg 6%
Polyunsaturated fat 0.407g 1.327g 6%
Vitamin E 0.21mg 0.99mg 5%
Vitamin K 5.6µg 0.1µg 5%
Monounsaturated fat 0.229g 1.864g 4%
Saturated fat 0.235g 0.969g 3%
Vitamin B2 0.212mg 0.246mg 3%
Sodium 12mg 92mg 3%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.237mg 0.335mg 0%
Threonine 0.81mg 1.247mg 0%
Isoleucine 0.871mg 1.274mg 0%
Leucine 1.558mg 2.185mg 0%
Lysine 1.356mg 2.574mg 0%
Methionine 0.259mg 0.858mg 0%
Phenylalanine 1.095mg 1.086mg 0%
Valine 0.998mg 1.461mg 0%
Histidine 0.556mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
113%
Sockeye salmon
Minerals Daily Need Coverage Score
131%
Bean raw
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 80mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 0.734g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $11.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.