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  6. Kidney beans vs. Sockeye salmon

Kidney beans vs. Sockeye salmon — In-Depth Nutrition Comparison

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The main differences between kidney beans and sockeye salmon

  • Kidney beans is richer in folate, fiber, and iron, yet sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
  • Sockeye salmon has a lower glycemic index than kidney beans.

Food types used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +16.7%
Contains more CalciumCalcium +218.2%
Contains more IronIron +326.9%
Contains more CopperCopper +184.2%
Contains more ZincZinc +81.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +3207.7%
Contains more PhosphorusPhosphorus +121%
Contains more SeleniumSelenium +3127.3%
~equal in Potassium ~436mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 CVitamin C +∞%
Contains more Vitamin KVitamin K +8300%
Contains more FolateFolate +1757.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +324.1%
Contains more Vitamin B3Vitamin B3 +1651.4%
Contains more Vitamin B5Vitamin B5 +479.1%
Contains more Vitamin B6Vitamin B6 +589.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +269.2%
~equal in Vitamin B1 ~0.157mg

All nutrients comparison - raw data values

Nutrient Kidney beans Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Selenium 1.1µg 35.5µg 63%
Vitamin B3 0.578mg 10.123mg 60%
Vitamin B6 0.12mg 0.827mg 54%
Protein 8.67g 26.48g 36%
Folate 130µg 7µg 31%
Fiber 6.4g 0g 26%
Phosphorus 138mg 305mg 24%
Vitamin B5 0.22mg 1.274mg 21%
Iron 2.22mg 0.52mg 21%
Cholesterol 0mg 61mg 20%
Manganese 0.43mg 0.013mg 18%
Copper 0.216mg 0.076mg 16%
Choline 30.5mg 112.6mg 15%
Vitamin B2 0.058mg 0.246mg 14%
Carbs 22.8g 0g 8%
Fats 0.5g 5.57g 8%
Vitamin K 8.4µg 0.1µg 7%
Polyunsaturated fat 0.278g 1.327g 7%
Vitamin A 0µg 58µg 6%
Vitamin E 0.03mg 0.99mg 6%
Monounsaturated fat 0.039g 1.864g 5%
Zinc 1mg 0.55mg 4%
Sodium 1mg 92mg 4%
Saturated fat 0.073g 0.969g 4%
Calcium 35mg 11mg 2%
Calories 127kcal 156kcal 1%
Potassium 405mg 436mg 1%
Magnesium 42mg 36mg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 16.4g 0g N/A
Sugar 0.32g 0g N/A
Vitamin B1 0.16mg 0.157mg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.104mg 0.335mg 0%
Threonine 0.319mg 1.247mg 0%
Isoleucine 0.41mg 1.274mg 0%
Leucine 0.736mg 2.185mg 0%
Lysine 0.607mg 2.574mg 0%
Methionine 0.113mg 0.858mg 0%
Phenylalanine 0.511mg 1.086mg 0%
Valine 0.5mg 1.461mg 0%
Histidine 0.238mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +75.8%
Contains more ProteinProtein +205.4%
Contains more FatsFats +1014%
~equal in Water ~67.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -92.5%
Contains more Mono. FatMonounsaturated fat +4679.5%
Contains more Poly. FatPolyunsaturated fat +377.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.