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  6. Cranberry bean raw vs. Salmon raw

Cranberry bean raw vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean raw and Salmon raw

  • Cranberry bean raw is higher in Folate, Fiber, Copper, Iron, Vitamin B1, and Manganese, yet Salmon raw is higher in Vitamin B12, Selenium, Vitamin B3, and Vitamin B6.
  • Cranberry bean raw covers your daily Folate needs 145% more than Salmon raw.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Cranberry bean raw 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.
Cranberry bean raw
Cranberry bean raw
9
:
1
Salmon raw
Salmon raw
Contains more Calcium +958.3%
Contains more Iron +525%
Contains more Magnesium +437.9%
Contains more Phosphorus +86%
Contains more Potassium +171.8%
Contains less Sodium -86.4%
Contains more Zinc +467.2%
Contains more Copper +217.6%
Contains more Manganese +5650%
Contains more Selenium +187.4%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +958.3%
Contains more Iron +525%
Contains more Magnesium +437.9%
Contains more Phosphorus +86%
Contains more Potassium +171.8%
Contains less Sodium -86.4%
Contains more Zinc +467.2%
Contains more Copper +217.6%
Contains more Manganese +5650%
Contains more Selenium +187.4%

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.
Cranberry bean raw
Cranberry bean raw
3
:
6
Salmon raw
Salmon raw
Contains more Vitamin B1 +230.5%
Contains more Folate +2316%
Contains more Vitamin A +1900%
Contains more Vitamin B2 +78.4%
Contains more Vitamin B3 +440.2%
Contains more Vitamin B5 +122.5%
Contains more Vitamin B6 +164.7%
Contains more Vitamin B12 +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin B1 +230.5%
Contains more Folate +2316%
Contains more Vitamin A +1900%
Contains more Vitamin B2 +78.4%
Contains more Vitamin B3 +440.2%
Contains more Vitamin B5 +122.5%
Contains more Vitamin B6 +164.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
3
Salmon raw
Salmon raw
Contains more Protein +16.1%
Contains more Carbs +∞%
Contains more Fats +415.4%
Contains more Water +452.9%
Contains more Other +61.2%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Salmon raw
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 Protein +16.1%
Contains more Carbs +∞%
Contains more Fats +415.4%
Contains more Water +452.9%
Contains more Other +61.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -67.8%
Contains more Monounsaturated Fat +1884%
Contains more Polyunsaturated fat +381.8%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -67.8%
Contains more Monounsaturated Fat +1884%
Contains more Polyunsaturated fat +381.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Salmon raw
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Salmon raw Opinion
Net carbs 35.35g 0g Cranberry bean raw
Protein 23.03g 19.84g Cranberry bean raw
Fats 1.23g 6.34g Salmon raw
Carbs 60.05g 0g Cranberry bean raw
Calories 335kcal 142kcal Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Calcium 127mg 12mg Cranberry bean raw
Iron 5mg 0.8mg Cranberry bean raw
Magnesium 156mg 29mg Cranberry bean raw
Phosphorus 372mg 200mg Cranberry bean raw
Potassium 1332mg 490mg Cranberry bean raw
Sodium 6mg 44mg Cranberry bean raw
Zinc 3.63mg 0.64mg Cranberry bean raw
Copper 0.794mg 0.25mg Cranberry bean raw
Manganese 0.92mg 0.016mg Cranberry bean raw
Selenium 12.7µg 36.5µg Salmon raw
Vitamin A 2IU 40IU Salmon raw
Vitamin A RAE 0µg 12µg Salmon raw
Vitamin B1 0.747mg 0.226mg Cranberry bean raw
Vitamin B2 0.213mg 0.38mg Salmon raw
Vitamin B3 1.455mg 7.86mg Salmon raw
Vitamin B5 0.748mg 1.664mg Salmon raw
Vitamin B6 0.309mg 0.818mg Salmon raw
Folate 604µg 25µg Cranberry bean raw
Vitamin B12 0µg 3.18µg Salmon raw
Tryptophan 0.273mg 0.222mg Cranberry bean raw
Threonine 0.969mg 0.87mg Cranberry bean raw
Isoleucine 1.017mg 0.914mg Cranberry bean raw
Leucine 1.838mg 1.613mg Cranberry bean raw
Lysine 1.58mg 1.822mg Salmon raw
Methionine 0.346mg 0.587mg Salmon raw
Phenylalanine 1.245mg 0.775mg Cranberry bean raw
Valine 1.205mg 1.022mg Cranberry bean raw
Histidine 0.641mg 0.584mg Cranberry bean raw
Cholesterol 0mg 55mg Cranberry bean raw
Saturated Fat 0.316g 0.981g Cranberry bean raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 0.106g 2.103g Salmon raw
Polyunsaturated fat 0.527g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Cranberry bean raw
83%
Salmon raw
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
49%
Salmon raw

Comparison summary

Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 35)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 0.665g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $10.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.