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  6. Beans vs. Salmon raw

Beans vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on the differences between beans and salmon raw

  • Beans are higher in fiber and zinc, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, phosphorus, and iron.
  • Salmon raw covers your daily vitamin B12 needs 133% more than beans.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Fish, salmon, Atlantic, wild, raw.

Infographic

Beans vs Salmon raw 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
3
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +316.7%
Contains more ZincZinc +118.8%
Contains less SodiumSodium -97.7%
Contains more PotassiumPotassium +65.5%
Contains more IronIron +175.9%
Contains more CopperCopper +21.4%
Contains more PhosphorusPhosphorus +92.3%
Contains more SeleniumSelenium +711.1%
~equal in Magnesium ~29mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +1727.9%
Contains more Vitamin B6Vitamin B6 +529.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Beans Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 4.5µg 36.5µg 58%
Vitamin B6 0.13mg 0.818mg 53%
Vitamin B3 0.43mg 7.86mg 46%
Vitamin B5 1.664mg 33%
Protein 4.8g 19.84g 30%
Vitamin B2 0.06mg 0.38mg 25%
Fiber 5.5g 0g 22%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.172g 2.539g 16%
Phosphorus 104mg 200mg 14%
Fats 0.4g 6.34g 9%
Zinc 1.4mg 0.64mg 7%
Carbs 20.49g 0g 7%
Potassium 296mg 490mg 6%
Iron 0.29mg 0.8mg 6%
Choline 30.8mg 6%
Vitamin B1 0.15mg 0.226mg 6%
Monounsaturated fat 0.035g 2.103g 5%
Copper 0.206mg 0.25mg 5%
Calcium 50mg 12mg 4%
Saturated fat 0.103g 0.981g 4%
Vitamin C 3.1mg 0mg 3%
Calories 105kcal 142kcal 2%
Sodium 1mg 44mg 2%
Manganese 0.016mg 1%
Vitamin E 0.15mg 1%
Vitamin A 5µg 12µg 1%
Vitamin K 0.8µg 1%
Magnesium 32mg 29mg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g N/A
Folate 24µg 25µg 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +313.3%
Contains more FatsFats +1485%
Contains more OtherOther +211.1%
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +5908.6%
Contains more Poly. FatPolyunsaturated fat +1376.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.