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Beans vs. Shark — In-Depth Nutrition Comparison

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A recap on the differences between beans and shark

  • Beans are higher in fiber and copper, yet shark is higher in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and iron.
  • Shark covers your daily selenium needs 54% more than beans.
  • The amount of saturated fat in beans is lower.
  • The glycemic index of shark is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Fish, shark, mixed species, cooked, batter-dipped and fried.

Infographic

Beans vs Shark 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
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%
Shark
Shark
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 14% 42% 14% 13% 83% 16% 6.5% 185%
Contains more PotassiumPotassium +91%
Contains more CopperCopper +390.5%
Contains more ZincZinc +191.7%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +34.4%
Contains more IronIron +282.8%
Contains more PhosphorusPhosphorus +86.5%
Contains more SeleniumSelenium +655.6%
~equal in Calcium ~50mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Shark
Shark
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 18% 0% 18% 22% 52% 37% 69% 151% 0% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +980%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +547.2%
Contains more Vitamin B6Vitamin B6 +130.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Shark DV% diff.
Selenium 4.5µg 34µg 54%
Vitamin B12 0µg 1.21µg 50%
Protein 4.8g 18.62g 28%
Polyunsaturated fat 0.172g 3.701g 24%
Fiber 5.5g 0g 22%
Fats 0.4g 13.82g 21%
Cholesterol 0mg 59mg 20%
Copper 0.206mg 0.042mg 18%
Vitamin B3 0.43mg 2.783mg 15%
Monounsaturated fat 0.035g 5.935g 15%
Saturated fat 0.103g 3.205g 14%
Phosphorus 104mg 194mg 13%
Vitamin B6 0.13mg 0.3mg 13%
Vitamin B5 0.62mg 12%
Iron 0.29mg 1.11mg 10%
Zinc 1.4mg 0.48mg 8%
Vitamin B1 0.15mg 0.072mg 7%
Calories 105kcal 228kcal 6%
Choline 30.8mg 6%
Carbs 20.49g 6.39g 5%
Sodium 1mg 122mg 5%
Vitamin A 5µg 54µg 5%
Potassium 296mg 155mg 4%
Vitamin C 3.1mg 0mg 3%
Magnesium 32mg 43mg 3%
Vitamin B2 0.06mg 0.097mg 3%
Manganese 0.05mg 2%
Folate 24µg 15µg 2%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4.6g 8.2g N/A
Calories per 10 g protein 219kcal 122kcal N/A
Weight per 100 calories 95g 44g N/A
Unsaturated / Saturated Fat ratio 2 3 N/A
Net carbs 14.99g 6.39g N/A
Calcium 50mg 50mg 0%
Sugar 7.78g N/A
Tryptophan 0.212mg 0%
Threonine 0.843mg 0%
Isoleucine 0.867mg 0%
Leucine 1.515mg 0%
Lysine 1.634mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.75mg 0%
Valine 0.965mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0g 0.258g N/A
Omega-3 - DHA 0g 0.431g 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
Shark
Shark
2
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 g
Contains more CarbsCarbs +220.7%
Contains more WaterWater +20.8%
Contains more OtherOther +58.3%
Contains more ProteinProtein +287.9%
Contains more FatsFats +3355%

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
Shark
Shark
2
25% 46% 29%
Saturated fat: Sat. Fat 3.205 g
Monounsaturated fat: Mono. Fat 5.935 g
Polyunsaturated fat: Poly. Fat 3.701 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +16857.1%
Contains more Poly. FatPolyunsaturated fat +2051.7%

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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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/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.