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  6. Baked beans vs. Smoked salmon

Baked beans vs. Smoked salmon — In-Depth Nutrition Comparison

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Important differences between baked beans and smoked salmon

  • Baked beans have more fiber, iron, and folate; however, smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and vitamin B5.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% more.
  • Baked beans are lower in sodium.
  • Baked beans have a higher glycemic index than smoked salmon.

The food varieties used in the comparison are Beans, baked, home prepared and Fish, salmon, chinook, smoked.

Infographic

Baked beans vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +454.5%
Contains more PotassiumPotassium +104.6%
Contains more IronIron +134.1%
Contains more ZincZinc +135.5%
Contains less SodiumSodium -37.2%
Contains more ManganeseManganese +1400%
Contains more CopperCopper +44.7%
Contains more PhosphorusPhosphorus +50.5%
Contains more SeleniumSelenium +468.4%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +491.3%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +106.1%
Contains more Vitamin B3Vitamin B3 +1056.9%
Contains more Vitamin B5Vitamin B5 +461.3%
Contains more Vitamin B6Vitamin B6 +208.9%
Contains more Vitamin B12Vitamin B12 +∞%

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +19.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +230%
Contains more WaterWater +10.5%
Contains more OtherOther +115.1%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -52.3%
Contains more Poly. FatPolyunsaturated fat +34.5%
~equal in Monounsaturated fat ~2.023g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 5.7µg 32.4µg 49%
Vitamin B3 0.408mg 4.72mg 27%
Protein 5.54g 18.28g 25%
Fiber 5.5g 0g 22%
Choline 89mg 16%
Vitamin B6 0.09mg 0.278mg 14%
Iron 1.99mg 0.85mg 14%
Vitamin B5 0.155mg 0.87mg 14%
Folate 48µg 2µg 12%
Sodium 422mg 672mg 11%
Manganese 0.255mg 0.017mg 10%
Vitamin B1 0.136mg 0.023mg 9%
Vitamin E 1.35mg 9%
Phosphorus 109mg 164mg 8%
Copper 0.159mg 0.23mg 8%
Carbs 21.63g 0g 7%
Magnesium 43mg 18mg 6%
Cholesterol 5mg 23mg 6%
Saturated fat 1.948g 0.929g 5%
Potassium 358mg 175mg 5%
Calcium 61mg 11mg 5%
Vitamin B2 0.049mg 0.101mg 4%
Zinc 0.73mg 0.31mg 4%
Vitamin A 0µg 26µg 3%
Polyunsaturated fat 0.74g 0.995g 2%
Calories 155kcal 117kcal 2%
Vitamin C 1.1mg 0mg 1%
Fats 5.15g 4.32g 1%
Net carbs 16.13g 0g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 2.133g 2.023g 0%
Tryptophan 0.067mg 0.205mg 0%
Threonine 0.228mg 0.801mg 0%
Isoleucine 0.242mg 0.842mg 0%
Leucine 0.428mg 1.486mg 0%
Lysine 0.379mg 1.679mg 0%
Methionine 0.086mg 0.541mg 0%
Phenylalanine 0.287mg 0.714mg 0%
Valine 0.282mg 0.942mg 0%
Histidine 0.153mg 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Baked beans
76%
Smoked salmon
Minerals Daily Need Coverage Score
39%
Baked beans
49%
Smoked salmon

Comparison summary

Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 1.019g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 250mg)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $12.2)
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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.