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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.
  • The glycemic index of salmon raw is lower.

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.
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +437.9%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +171.8%
Contains more IronIron +525%
Contains more CopperCopper +217.6%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +86%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +5650%
Contains more SeleniumSelenium +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.
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin B1Vitamin B1 +230.5%
Contains more FolateFolate +2316%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +78.4%
Contains more Vitamin B3Vitamin B3 +440.2%
Contains more Vitamin B5Vitamin B5 +122.5%
Contains more Vitamin B6Vitamin B6 +164.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~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 Salmon raw DV% diff.
Folate 604µg 25µg 145%
Vitamin B12 0µg 3.18µg 133%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.25mg 60%
Iron 5mg 0.8mg 53%
Vitamin B1 0.747mg 0.226mg 43%
Selenium 12.7µg 36.5µg 43%
Vitamin B3 1.455mg 7.86mg 40%
Manganese 0.92mg 0.016mg 39%
Vitamin B6 0.309mg 0.818mg 39%
Magnesium 156mg 29mg 30%
Zinc 3.63mg 0.64mg 27%
Potassium 1332mg 490mg 25%
Phosphorus 372mg 200mg 25%
Carbs 60.05g 0g 20%
Vitamin B5 0.748mg 1.664mg 18%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.527g 2.539g 13%
Vitamin B2 0.213mg 0.38mg 13%
Calcium 127mg 12mg 12%
Calories 335kcal 142kcal 10%
Fats 1.23g 6.34g 8%
Protein 23.03g 19.84g 6%
Monounsaturated fat 0.106g 2.103g 5%
Saturated fat 0.316g 0.981g 3%
Sodium 6mg 44mg 2%
Vitamin A 0µg 12µg 1%
Net carbs 35.35g 0g N/A
Tryptophan 0.273mg 0.222mg 0%
Threonine 0.969mg 0.87mg 0%
Isoleucine 1.017mg 0.914mg 0%
Leucine 1.838mg 1.613mg 0%
Lysine 1.58mg 1.822mg 0%
Methionine 0.346mg 0.587mg 0%
Phenylalanine 1.245mg 0.775mg 0%
Valine 1.205mg 1.022mg 0%
Histidine 0.641mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
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 ProteinProtein +16.1%
Contains more CarbsCarbs +∞%
Contains more FatsFats +415.4%
Contains more WaterWater +452.9%
Contains more OtherOther +61.2%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +1884%
Contains more Poly. FatPolyunsaturated fat +381.8%

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.