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Beans vs. Pacific saury raw — In-Depth Nutrition Comparison

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Differences between beans and pacific saury raw

  • Beans have more fiber, copper, vitamin B1, and zinc, while pacific saury raw has more vitamin B12, phosphorus, vitamin D, selenium, and vitamin B3.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of beans is 33.

The food types used in this comparison are Beans, baked, canned, no salt added and Fish, pike, northern, raw.

Infographic

Beans vs Pacific saury 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +14.3%
Contains more CopperCopper +303.9%
Contains more ZincZinc +109%
Contains less SodiumSodium -97.4%
Contains more CalciumCalcium +14%
Contains more IronIron +89.7%
Contains more PhosphorusPhosphorus +111.5%
Contains more SeleniumSelenium +180%
~equal in Magnesium ~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
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +60%
Contains more Vitamin CVitamin C +22.6%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +434.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +111%
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B6 ~0.117mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +51.3%
Contains more ProteinProtein +301.3%
Contains more FatsFats +72.5%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -12.7%
Contains more Mono. FatMonounsaturated fat +348.6%
Contains more Poly. FatPolyunsaturated fat +17.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans Pacific saury raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beans Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 4.8g 19.26g 29%
Fiber 5.5g 0g 22%
Phosphorus 104mg 220mg 17%
Copper 0.206mg 0.051mg 17%
Vitamin B5 0.75mg 15%
Selenium 4.5µg 12.6µg 15%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B3 0.43mg 2.3mg 12%
Vitamin D 0IU 99IU 12%
Manganese 0.24mg 10%
Vitamin B1 0.15mg 0.058mg 8%
Carbs 20.49g 0g 7%
Zinc 1.4mg 0.67mg 7%
Choline 30.8mg 65mg 6%
Iron 0.29mg 0.55mg 3%
Sodium 1mg 39mg 2%
Vitamin A 5µg 21µg 2%
Folate 24µg 15µg 2%
Vitamin B6 0.13mg 0.117mg 1%
Vitamin K 0.8µg 0.1µg 1%
Calories 105kcal 88kcal 1%
Potassium 296mg 259mg 1%
Calcium 50mg 57mg 1%
Vitamin C 3.1mg 3.8mg 1%
Fats 0.4g 0.69g 0%
Net carbs 14.99g 0g N/A
Magnesium 32mg 31mg 0%
Sugar 7.78g 0g N/A
Vitamin E 0.15mg 0.2mg 0%
Vitamin B2 0.06mg 0.063mg 0%
Saturated fat 0.103g 0.118g 0%
Monounsaturated fat 0.035g 0.157g 0%
Polyunsaturated fat 0.172g 0.202g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans Pacific saury raw
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%
Beans
39%
Pacific saury raw
Minerals Daily Need Coverage Score
25%
Beans
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.5)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Beans
Beans is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 0.015g)
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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.