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  6. Cranberry bean raw vs. Chinook salmon

Cranberry bean raw vs. Chinook salmon — In-Depth Nutrition Comparison

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How are cranberry bean raw and chinook salmon different?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, and manganese; however, chinook salmon is richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for folate for cranberry bean raw is 142% higher.
  • Chinook salmon has a lower glycemic index (0) than cranberry bean raw (35).

Beans, cranberry (roman), mature seeds, raw and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Cranberry bean raw vs Chinook 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more MagnesiumMagnesium +27.9%
Contains more CalciumCalcium +353.6%
Contains more PotassiumPotassium +163.8%
Contains more IronIron +449.5%
Contains more CopperCopper +1398.1%
Contains more ZincZinc +548.2%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +4742.1%
Contains more SeleniumSelenium +268.5%
~equal in Phosphorus ~371mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin B1Vitamin B1 +1597.7%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more FolateFolate +1625.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +590.4%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B6Vitamin B6 +49.5%
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 Cranberry bean raw Chinook salmon DV% diff.
Folate 604µg 35µg 142%
Vitamin B12 0µg 2.87µg 120%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.053mg 82%
Selenium 12.7µg 46.8µg 62%
Vitamin B1 0.747mg 0.044mg 59%
Vitamin B3 1.455mg 10.045mg 54%
Iron 5mg 0.91mg 51%
Manganese 0.92mg 0.019mg 39%
Cholesterol 0mg 85mg 28%
Zinc 3.63mg 0.56mg 28%
Potassium 1332mg 505mg 24%
Carbs 60.05g 0g 20%
Fats 1.23g 13.38g 19%
Vitamin A 0µg 149µg 17%
Monounsaturated fat 0.106g 5.742g 14%
Polyunsaturated fat 0.527g 2.662g 14%
Saturated fat 0.316g 3.214g 13%
Vitamin B6 0.309mg 0.462mg 12%
Calcium 127mg 28mg 10%
Magnesium 156mg 122mg 8%
Calories 335kcal 231kcal 5%
Vitamin B2 0.213mg 0.154mg 5%
Protein 23.03g 25.72g 5%
Vitamin C 0mg 4.1mg 5%
Vitamin B5 0.748mg 0.865mg 2%
Sodium 6mg 60mg 2%
Net carbs 35.35g 0g N/A
Phosphorus 372mg 371mg 0%
Tryptophan 0.273mg 0.288mg 0%
Threonine 0.969mg 1.127mg 0%
Isoleucine 1.017mg 1.185mg 0%
Leucine 1.838mg 2.09mg 0%
Lysine 1.58mg 2.362mg 0%
Methionine 0.346mg 0.761mg 0%
Phenylalanine 1.245mg 1.004mg 0%
Valine 1.205mg 1.325mg 0%
Histidine 0.641mg 0.757mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-170.2%
Contains more ProteinProtein +11.7%
Contains more FatsFats +987.8%
Contains more WaterWater +429.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +5317%
Contains more Poly. FatPolyunsaturated fat +405.1%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.