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  6. Black turtle bean vs. Smoked salmon

Black turtle bean vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and smoked salmon

  • Black turtle bean has more folate, iron, copper, vitamin B1, fiber, manganese, and phosphorus; however, smoked salmon is higher in vitamin B12, vitamin D, and selenium.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than black turtle bean.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Fish, salmon, chinook, smoked.

Infographic

Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +788.9%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +757.1%
Contains more IronIron +923.5%
Contains more CopperCopper +334.8%
Contains more ZincZinc +609.7%
Contains more PhosphorusPhosphorus +168.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5782.4%
Contains more SeleniumSelenium +912.5%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 B1Vitamin B1 +3813%
Contains more Vitamin B2Vitamin B2 +91.1%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +22100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +542.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +141.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin B6 ~0.278mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 ProteinProtein +16.2%
Contains more CarbsCarbs +∞%
Contains more FatsFats +380%
Contains more WaterWater +554.5%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -75%
Contains more Mono. FatMonounsaturated fat +2493.6%
Contains more Poly. FatPolyunsaturated fat +157.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Folate 444µg 2µg 111%
Iron 8.7mg 0.85mg 98%
Vitamin D 0µg 17.1µg 86%
Copper 1mg 0.23mg 86%
Vitamin D 0IU 685IU 86%
Vitamin B1 0.9mg 0.023mg 73%
Fiber 15.5g 0g 62%
Selenium 3.2µg 32.4µg 53%
Manganese 1mg 0.017mg 43%
Phosphorus 440mg 164mg 39%
Potassium 1500mg 175mg 39%
Magnesium 160mg 18mg 34%
Sodium 9mg 672mg 29%
Carbs 63.25g 0g 21%
Zinc 2.2mg 0.31mg 17%
Vitamin B3 1.955mg 4.72mg 17%
Choline 89mg 16%
Calcium 160mg 11mg 15%
Calories 339kcal 117kcal 11%
Cholesterol 0mg 23mg 8%
Vitamin E 0.21mg 1.35mg 8%
Vitamin B2 0.193mg 0.101mg 7%
Protein 21.25g 18.28g 6%
Vitamin K 5.6µg 0.1µg 5%
Fats 0.9g 4.32g 5%
Monounsaturated fat 0.078g 2.023g 5%
Polyunsaturated fat 0.387g 0.995g 4%
Vitamin A 0µg 26µg 3%
Saturated fat 0.232g 0.929g 3%
Vitamin B5 0.899mg 0.87mg 1%
Vitamin B6 0.286mg 0.278mg 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Tryptophan 0.252mg 0.205mg 0%
Threonine 0.894mg 0.801mg 0%
Isoleucine 0.938mg 0.842mg 0%
Leucine 1.697mg 1.486mg 0%
Lysine 1.459mg 1.679mg 0%
Methionine 0.32mg 0.541mg 0%
Phenylalanine 1.149mg 0.714mg 0%
Valine 1.112mg 0.942mg 0%
Histidine 0.592mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Smoked salmon
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
60%
Black turtle bean
76%
Smoked salmon
Minerals Daily Need Coverage Score
135%
Black turtle bean
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 663mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.697g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $12.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
?
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.