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  6. Kidney beans raw vs. Salmon raw

Kidney beans raw vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between kidney beans raw and salmon raw

  • Kidney beans raw has more fiber, iron, folate, copper, manganese, and phosphorus; however, salmon raw is higher in vitamin B12, selenium, vitamin B3, and vitamin B6.
  • Salmon raw covers your daily need for vitamin B12, 133% more than kidney beans raw.
  • The glycemic index of kidney beans raw is higher.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +382.8%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +186.9%
Contains more IronIron +925%
Contains more CopperCopper +283.2%
Contains more ZincZinc +335.9%
Contains more PhosphorusPhosphorus +103.5%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +6281.3%
Contains more SeleniumSelenium +1040.6%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +134.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1476%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +73.5%
Contains more Vitamin B3Vitamin B3 +281.6%
Contains more Vitamin B5Vitamin B5 +113.3%
Contains more Vitamin B6Vitamin B6 +106%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Fiber 24.9g 0g 100%
Iron 8.2mg 0.8mg 93%
Folate 394µg 25µg 92%
Copper 0.958mg 0.25mg 79%
Selenium 3.2µg 36.5µg 61%
Manganese 1.021mg 0.016mg 44%
Vitamin B3 2.06mg 7.86mg 36%
Vitamin B6 0.397mg 0.818mg 32%
Phosphorus 407mg 200mg 30%
Potassium 1406mg 490mg 27%
Magnesium 140mg 29mg 26%
Vitamin B1 0.529mg 0.226mg 25%
Carbs 60.01g 0g 20%
Zinc 2.79mg 0.64mg 20%
Cholesterol 0mg 55mg 18%
Vitamin B5 0.78mg 1.664mg 18%
Vitamin K 19µg 16%
Polyunsaturated fat 0.457g 2.539g 14%
Calcium 143mg 12mg 13%
Vitamin B2 0.219mg 0.38mg 12%
Calories 333kcal 142kcal 10%
Fats 0.83g 6.34g 8%
Protein 23.58g 19.84g 7%
Vitamin C 4.5mg 0mg 5%
Monounsaturated fat 0.064g 2.103g 5%
Saturated fat 0.12g 0.981g 4%
Vitamin E 0.22mg 1%
Vitamin A 0µg 12µg 1%
Sodium 24mg 44mg 1%
Net carbs 35.11g 0g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.222mg 0%
Threonine 0.992mg 0.87mg 0%
Isoleucine 1.041mg 0.914mg 0%
Leucine 1.882mg 1.613mg 0%
Lysine 1.618mg 1.822mg 0%
Methionine 0.355mg 0.587mg 0%
Phenylalanine 1.275mg 0.775mg 0%
Valine 1.233mg 1.022mg 0%
Histidine 0.656mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +18.9%
Contains more CarbsCarbs +∞%
Contains more FatsFats +663.9%
Contains more WaterWater +483%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -87.8%
Contains more Mono. FatMonounsaturated fat +3185.9%
Contains more Poly. FatPolyunsaturated fat +455.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.