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  6. Baked beans vs. Salmon raw

Baked beans vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between baked beans and salmon raw

  • Baked beans have more fiber and iron, while salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, and vitamin B2.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • The amount of sodium in salmon raw is lower.
  • Salmon raw has a lower glycemic index. The glycemic index of salmon raw is 0, while the glycemic index of baked beans is 40.

The food types used in this comparison are Beans, baked, home prepared and Fish, salmon, Atlantic, wild, raw.

Infographic

Baked beans vs Salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +408.3%
Contains more IronIron +148.8%
Contains more ZincZinc +14.1%
Contains more ManganeseManganese +1493.8%
Contains more PotassiumPotassium +36.9%
Contains more CopperCopper +57.2%
Contains more PhosphorusPhosphorus +83.5%
Contains less SodiumSodium -89.6%
Contains more SeleniumSelenium +540.4%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +92%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +66.2%
Contains more Vitamin B2Vitamin B2 +675.5%
Contains more Vitamin B3Vitamin B3 +1826.5%
Contains more Vitamin B5Vitamin B5 +973.5%
Contains more Vitamin B6Vitamin B6 +808.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.09mg 0.818mg 56%
Selenium 5.7µg 36.5µg 56%
Vitamin B3 0.408mg 7.86mg 47%
Vitamin B5 0.155mg 1.664mg 30%
Protein 5.54g 19.84g 29%
Vitamin B2 0.049mg 0.38mg 25%
Fiber 5.5g 0g 22%
Cholesterol 5mg 55mg 17%
Sodium 422mg 44mg 16%
Iron 1.99mg 0.8mg 15%
Phosphorus 109mg 200mg 13%
Polyunsaturated fat 0.74g 2.539g 12%
Copper 0.159mg 0.25mg 10%
Manganese 0.255mg 0.016mg 10%
Vitamin B1 0.136mg 0.226mg 8%
Carbs 21.63g 0g 7%
Folate 48µg 25µg 6%
Calcium 61mg 12mg 5%
Potassium 358mg 490mg 4%
Saturated fat 1.948g 0.981g 4%
Magnesium 43mg 29mg 3%
Fats 5.15g 6.34g 2%
Calories 155kcal 142kcal 1%
Vitamin A 0µg 12µg 1%
Zinc 0.73mg 0.64mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 0g N/A
Monounsaturated fat 2.133g 2.103g 0%
Tryptophan 0.067mg 0.222mg 0%
Threonine 0.228mg 0.87mg 0%
Isoleucine 0.242mg 0.914mg 0%
Leucine 0.428mg 1.613mg 0%
Lysine 0.379mg 1.822mg 0%
Methionine 0.086mg 0.587mg 0%
Phenylalanine 0.287mg 0.775mg 0%
Valine 0.282mg 1.022mg 0%
Histidine 0.153mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +258.1%
Contains more FatsFats +23.1%
Contains more OtherOther +112%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -49.6%
Contains more Poly. FatPolyunsaturated fat +243.1%
~equal in Monounsaturated fat ~2.103g

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.