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Bean vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Bean and Rainbow trout different?

  • Bean is higher in Fiber, and Copper, however, Rainbow trout is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin E.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 179% higher.

Beans, baked, canned, no salt added and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Bean vs Rainbow trout 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
5
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +100%
Contains more CopperCopper +347.8%
Contains more ZincZinc +211.1%
Contains less SodiumSodium -98%
Contains more PotassiumPotassium +27.4%
Contains more PhosphorusPhosphorus +117.3%
Contains more SeleniumSelenium +424.4%
~equal in Iron ~0.31mg

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
3
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% 6.4% 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 9.7% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +118.2%
Contains more Vitamin AVitamin A +164.2%
Contains more Vitamin EVitamin E +1460%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +1194.7%
Contains more Vitamin B6Vitamin B6 +161.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +111%
~equal in Vitamin C ~2.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +2037.5%
Contains more ProteinProtein +315.4%
Contains more FatsFats +1445%
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
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% 41% 31%
Saturated Fat: Sat. Fat 1.383 g
Monounsaturated Fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated Fat -92.6%
Contains more Mono. FatMonounsaturated Fat +5554.3%
Contains more Poly. FatPolyunsaturated fat +776.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Rainbow trout
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 Equal

All nutrients comparison - raw data values

Nutrient Bean Rainbow trout Opinion
Calories 105kcal 141kcal Rainbow trout
Protein 4.8g 19.94g Rainbow trout
Fats 0.4g 6.18g Rainbow trout
Vitamin C 3.1mg 2.9mg Bean
Net carbs 14.99g 0g Bean
Carbs 20.49g 0g Bean
Cholesterol 0mg 59mg Bean
Vitamin D 0IU 635IU Rainbow trout
Magnesium 32mg 25mg Bean
Calcium 50mg 25mg Bean
Potassium 296mg 377mg Rainbow trout
Iron 0.29mg 0.31mg Rainbow trout
Sugar 7.78g 0g Rainbow trout
Fiber 5.5g 0g Bean
Copper 0.206mg 0.046mg Bean
Zinc 1.4mg 0.45mg Bean
Phosphorus 104mg 226mg Rainbow trout
Sodium 1mg 51mg Bean
Vitamin A 106IU 280IU Rainbow trout
Vitamin A 5µg 84µg Rainbow trout
Vitamin E 0.15mg 2.34mg Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Manganese 0.011mg Rainbow trout
Selenium 4.5µg 23.6µg Rainbow trout
Vitamin B1 0.15mg 0.12mg Bean
Vitamin B2 0.06mg 0.09mg Rainbow trout
Vitamin B3 0.43mg 5.567mg Rainbow trout
Vitamin B5 1.667mg Rainbow trout
Vitamin B6 0.13mg 0.34mg Rainbow trout
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 0.8µg 0.1µg Bean
Folate 24µg 11µg Bean
Trans Fat 0g 0.047g Bean
Choline 30.8mg 65mg Rainbow trout
Saturated Fat 0.103g 1.383g Bean
Monounsaturated Fat 0.035g 1.979g Rainbow trout
Polyunsaturated fat 0.172g 1.507g Rainbow trout
Tryptophan 0.234mg Rainbow trout
Threonine 0.915mg Rainbow trout
Isoleucine 0.962mg Rainbow trout
Leucine 1.696mg Rainbow trout
Lysine 1.916mg Rainbow trout
Methionine 0.618mg Rainbow trout
Phenylalanine 0.815mg Rainbow trout
Valine 1.075mg Rainbow trout
Histidine 0.614mg Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Rainbow trout
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
11%
Bean
113%
Rainbow trout
Minerals Daily Need Coverage Score
25%
Bean
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.28g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $5.5)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.