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  6. Beans vs. Halibut raw

Beans vs. Halibut raw — In-Depth Nutrition Comparison

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What are the differences between beans and halibut raw?

  • Beans are higher in fiber, copper, and zinc; however, halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Beans have less saturated fat.
  • Halibut raw has a lower glycemic index (0) than beans (33).

We used Beans, baked, canned, no salt added and Fish, halibut, Greenland, raw types in this article.

Infographic

Beans vs Halibut 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
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +1566.7%
Contains more CopperCopper +586.7%
Contains more ZincZinc +250%
Contains less SodiumSodium -98.8%
Contains more IronIron +127.6%
Contains more PhosphorusPhosphorus +57.7%
Contains more SeleniumSelenium +711.1%
~equal in Potassium ~268mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin EVitamin E +386.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +248.8%
Contains more Vitamin B6Vitamin B6 +223.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +100.6%

All nutrients comparison - raw data values

Nutrient Beans Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 4.5µg 36.5µg 58%
Vitamin B12 0µg 1µg 42%
Vitamin B6 0.13mg 0.42mg 22%
Fiber 5.5g 0g 22%
Fats 0.4g 13.84g 21%
Monounsaturated fat 0.035g 8.378g 21%
Copper 0.206mg 0.03mg 20%
Protein 4.8g 14.37g 19%
Cholesterol 0mg 46mg 15%
Saturated fat 0.103g 2.419g 11%
Phosphorus 104mg 164mg 9%
Zinc 1.4mg 0.4mg 9%
Vitamin B1 0.15mg 0.06mg 8%
Polyunsaturated fat 0.172g 1.367g 8%
Carbs 20.49g 0g 7%
Vitamin B3 0.43mg 1.5mg 7%
Folate 24µg 1µg 6%
Choline 30.8mg 61.8mg 6%
Calcium 50mg 3mg 5%
Vitamin B5 0.25mg 5%
Iron 0.29mg 0.66mg 5%
Calories 105kcal 186kcal 4%
Vitamin E 0.15mg 0.73mg 4%
Sodium 1mg 80mg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin B2 0.06mg 0.08mg 2%
Manganese 0.012mg 1%
Vitamin A 5µg 14µg 1%
Vitamin K 0.8µg 0.1µg 1%
Potassium 296mg 268mg 1%
Magnesium 32mg 26mg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g 0g N/A
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +12.5%
Contains more ProteinProtein +199.4%
Contains more FatsFats +3360%
~equal in Water ~70.27g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +23837.1%
Contains more Poly. FatPolyunsaturated fat +694.8%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.