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  6. Cranberry bean raw vs. Sockeye salmon

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

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A recap on differences between cranberry bean raw and sockeye salmon

  • Cranberry bean raw is higher in folate, fiber, copper, iron, and vitamin B1, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, selenium, and vitamin B6.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than cranberry bean raw.
  • The glycemic index of sockeye salmon is lower.

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

Infographic

Cranberry bean raw 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 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +1054.5%
Contains more PotassiumPotassium +205.5%
Contains more IronIron +861.5%
Contains more CopperCopper +944.7%
Contains more ZincZinc +560%
Contains more PhosphorusPhosphorus +22%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +6976.9%
Contains more SeleniumSelenium +179.5%

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% 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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +375.8%
Contains more FolateFolate +8528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin B3Vitamin B3 +595.7%
Contains more Vitamin B5Vitamin B5 +70.3%
Contains more Vitamin B6Vitamin B6 +167.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Folate 604µg 7µg 149%
Fiber 24.7g 0g 99%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Copper 0.794mg 0.076mg 80%
Iron 5mg 0.52mg 56%
Vitamin B3 1.455mg 10.123mg 54%
Vitamin B1 0.747mg 0.157mg 49%
Selenium 12.7µg 35.5µg 41%
Vitamin B6 0.309mg 0.827mg 40%
Manganese 0.92mg 0.013mg 39%
Magnesium 156mg 36mg 29%
Zinc 3.63mg 0.55mg 28%
Potassium 1332mg 436mg 26%
Cholesterol 0mg 61mg 20%
Carbs 60.05g 0g 20%
Choline 112.6mg 20%
Calcium 127mg 11mg 12%
Vitamin B5 0.748mg 1.274mg 11%
Phosphorus 372mg 305mg 10%
Calories 335kcal 156kcal 9%
Protein 23.03g 26.48g 7%
Vitamin E 0.99mg 7%
Fats 1.23g 5.57g 7%
Vitamin A 0µg 58µg 6%
Polyunsaturated fat 0.527g 1.327g 5%
Sodium 6mg 92mg 4%
Monounsaturated fat 0.106g 1.864g 4%
Vitamin B2 0.213mg 0.246mg 3%
Saturated fat 0.316g 0.969g 3%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.273mg 0.335mg 0%
Threonine 0.969mg 1.247mg 0%
Isoleucine 1.017mg 1.274mg 0%
Leucine 1.838mg 2.185mg 0%
Lysine 1.58mg 2.574mg 0%
Methionine 0.346mg 0.858mg 0%
Phenylalanine 1.245mg 1.086mg 0%
Valine 1.205mg 1.461mg 0%
Histidine 0.641mg 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
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% 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 +432.3%
Contains more ProteinProtein +15%
Contains more FatsFats +352.8%
Contains more WaterWater +443.4%

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
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 less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +1658.5%
Contains more Poly. FatPolyunsaturated fat +151.8%

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. 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.