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  6. Baked beans vs. Sockeye salmon

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

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Differences between baked beans and sockeye salmon

  • Baked beans have more fiber and iron, while sockeye salmon has more vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, phosphorus, and vitamin B5.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • The amount of cholesterol in baked beans is lower.
  • Sockeye salmon has a lower glycemic index. The glycemic index of sockeye salmon 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, sockeye, cooked, dry heat.

Infographic

Baked beans vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +19.4%
Contains more CalciumCalcium +454.5%
Contains more IronIron +282.7%
Contains more CopperCopper +109.2%
Contains more ZincZinc +32.7%
Contains more ManganeseManganese +1861.5%
Contains more PotassiumPotassium +21.8%
Contains more PhosphorusPhosphorus +179.8%
Contains less SodiumSodium -78.2%
Contains more SeleniumSelenium +522.8%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +585.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +402%
Contains more Vitamin B3Vitamin B3 +2381.1%
Contains more Vitamin B5Vitamin B5 +721.9%
Contains more Vitamin B6Vitamin B6 +818.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Baked beans Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Vitamin B3 0.408mg 10.123mg 61%
Vitamin B6 0.09mg 0.827mg 57%
Selenium 5.7µg 35.5µg 54%
Protein 5.54g 26.48g 42%
Phosphorus 109mg 305mg 28%
Vitamin B5 0.155mg 1.274mg 22%
Fiber 5.5g 0g 22%
Choline 112.6mg 20%
Cholesterol 5mg 61mg 19%
Iron 1.99mg 0.52mg 18%
Vitamin B2 0.049mg 0.246mg 15%
Sodium 422mg 92mg 14%
Manganese 0.255mg 0.013mg 11%
Folate 48µg 7µg 10%
Copper 0.159mg 0.076mg 9%
Vitamin E 0.99mg 7%
Carbs 21.63g 0g 7%
Vitamin A 0µg 58µg 6%
Calcium 61mg 11mg 5%
Polyunsaturated fat 0.74g 1.327g 4%
Saturated fat 1.948g 0.969g 4%
Vitamin B1 0.136mg 0.157mg 2%
Zinc 0.73mg 0.55mg 2%
Potassium 358mg 436mg 2%
Magnesium 43mg 36mg 2%
Vitamin C 1.1mg 0mg 1%
Fats 5.15g 5.57g 1%
Monounsaturated fat 2.133g 1.864g 1%
Calories 155kcal 156kcal 0%
Net carbs 16.13g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.067mg 0.335mg 0%
Threonine 0.228mg 1.247mg 0%
Isoleucine 0.242mg 1.274mg 0%
Leucine 0.428mg 2.185mg 0%
Lysine 0.379mg 2.574mg 0%
Methionine 0.086mg 0.858mg 0%
Phenylalanine 0.287mg 1.086mg 0%
Valine 0.282mg 1.461mg 0%
Histidine 0.153mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +304.8%
Contains more ProteinProtein +378%
~equal in Fats ~5.57g
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +14.4%
Contains less Sat. FatSaturated fat -50.3%
Contains more Poly. FatPolyunsaturated fat +79.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.