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  6. Beans vs. Chinook salmon

Beans vs. Chinook salmon — In-Depth Nutrition Comparison

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How are beans and chinook salmon different?

  • Beans are higher in fiber and copper; however, chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium.
  • Daily need coverage for vitamin B12 for chinook salmon is 120% higher.
  • Beans have less saturated fat.
  • Chinook salmon has a lower glycemic index (0) than beans (33).

Beans, baked, canned, no salt added and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Beans vs Chinook 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +78.6%
Contains more CopperCopper +288.7%
Contains more ZincZinc +150%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +281.3%
Contains more PotassiumPotassium +70.6%
Contains more IronIron +213.8%
Contains more PhosphorusPhosphorus +256.7%
Contains more SeleniumSelenium +940%

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +240.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +32.3%
Contains more Vitamin AVitamin A +2880%
Contains more Vitamin B2Vitamin B2 +156.7%
Contains more Vitamin B3Vitamin B3 +2236%
Contains more Vitamin B6Vitamin B6 +255.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 4.5µg 46.8µg 77%
Vitamin B3 0.43mg 10.045mg 60%
Protein 4.8g 25.72g 42%
Phosphorus 104mg 371mg 38%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.13mg 0.462mg 26%
Fiber 5.5g 0g 22%
Magnesium 32mg 122mg 21%
Fats 0.4g 13.38g 20%
Polyunsaturated fat 0.172g 2.662g 17%
Vitamin B5 0.865mg 17%
Copper 0.206mg 0.053mg 17%
Vitamin A 5µg 149µg 16%
Monounsaturated fat 0.035g 5.742g 14%
Saturated fat 0.103g 3.214g 14%
Vitamin B1 0.15mg 0.044mg 9%
Zinc 1.4mg 0.56mg 8%
Iron 0.29mg 0.91mg 8%
Carbs 20.49g 0g 7%
Vitamin B2 0.06mg 0.154mg 7%
Choline 30.8mg 6%
Calories 105kcal 231kcal 6%
Potassium 296mg 505mg 6%
Sodium 1mg 60mg 3%
Folate 24µg 35µg 3%
Calcium 50mg 28mg 2%
Manganese 0.019mg 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Vitamin C 3.1mg 4.1mg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g N/A
Tryptophan 0.288mg 0%
Threonine 1.127mg 0%
Isoleucine 1.185mg 0%
Leucine 2.09mg 0%
Lysine 2.362mg 0%
Methionine 0.761mg 0%
Phenylalanine 1.004mg 0%
Valine 1.325mg 0%
Histidine 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-136.4%
Contains more ProteinProtein +435.8%
Contains more FatsFats +3245%
~equal in Water ~65.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +16305.7%
Contains more Poly. FatPolyunsaturated fat +1447.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.