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  6. Beans vs. Rainbow trout

Beans vs. Rainbow trout — In-Depth Nutrition Comparison

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How are beans and rainbow trout different?

  • Beans are 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 for rainbow trout is 179% higher.
  • Rainbow trout has a lower glycemic index (0) than beans (33).

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

Infographic

Beans 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.
Beans
Beans
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.
Beans
Beans
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% 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 9.7% 28% 47% 239% 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 +1580%
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

All nutrients comparison - raw data values

Nutrient Beans Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 4.5µg 23.6µg 35%
Vitamin B5 1.667mg 33%
Vitamin B3 0.43mg 5.567mg 32%
Protein 4.8g 19.94g 30%
Fiber 5.5g 0g 22%
Cholesterol 0mg 59mg 20%
Copper 0.206mg 0.046mg 18%
Phosphorus 104mg 226mg 17%
Vitamin B6 0.13mg 0.34mg 16%
Vitamin E 0.15mg 2.34mg 15%
Vitamin A 5µg 84µg 9%
Zinc 1.4mg 0.45mg 9%
Polyunsaturated fat 0.172g 1.507g 9%
Fats 0.4g 6.18g 9%
Carbs 20.49g 0g 7%
Choline 30.8mg 65mg 6%
Saturated fat 0.103g 1.383g 6%
Monounsaturated fat 0.035g 1.979g 5%
Folate 24µg 11µg 3%
Calcium 50mg 25mg 3%
Vitamin B1 0.15mg 0.12mg 3%
Calories 105kcal 141kcal 2%
Vitamin B2 0.06mg 0.09mg 2%
Sodium 1mg 51mg 2%
Potassium 296mg 377mg 2%
Magnesium 32mg 25mg 2%
Vitamin K 0.8µg 0.1µg 1%
Vitamin C 3.1mg 2.9mg 0%
Net carbs 14.99g 0g N/A
Iron 0.29mg 0.31mg 0%
Sugar 7.78g 0g N/A
Manganese 0.011mg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 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
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% 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%

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. 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.