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  6. Navy bean raw vs. Salmon raw

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

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Important differences between navy bean raw and salmon raw

  • Navy bean raw has more folate, vitamin C, magnesium, and manganese; however, salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Navy bean raw has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +248.3%
Contains more CalciumCalcium +25%
Contains more IronIron +141.3%
Contains more CopperCopper +42.4%
Contains more ZincZinc +39.1%
Contains less SodiumSodium -70.5%
Contains more ManganeseManganese +2450%
Contains more PotassiumPotassium +59.6%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +5983.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B1Vitamin B1 +72.6%
Contains more FolateFolate +428%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +544.3%
Contains more Vitamin B5Vitamin B5 +101.7%
Contains more Vitamin B6Vitamin B6 +328.3%
Contains more Vitamin B12Vitamin B12 +∞%
~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 Navy bean raw Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.6µg 36.5µg 65%
Vitamin B6 0.191mg 0.818mg 48%
Vitamin B3 1.22mg 7.86mg 42%
Folate 132µg 25µg 27%
Protein 6.15g 19.84g 27%
Vitamin C 18.8mg 0mg 21%
Cholesterol 0mg 55mg 18%
Magnesium 101mg 29mg 17%
Vitamin B5 0.825mg 1.664mg 17%
Manganese 0.408mg 0.016mg 17%
Phosphorus 100mg 200mg 14%
Polyunsaturated fat 0.407g 2.539g 14%
Vitamin B1 0.39mg 0.226mg 14%
Iron 1.93mg 0.8mg 14%
Vitamin B2 0.215mg 0.38mg 13%
Copper 0.356mg 0.25mg 12%
Fats 0.7g 6.34g 9%
Potassium 307mg 490mg 5%
Monounsaturated fat 0.052g 2.103g 5%
Saturated fat 0.085g 0.981g 4%
Calories 67kcal 142kcal 4%
Carbs 13.05g 0g 4%
Zinc 0.89mg 0.64mg 2%
Vitamin A 0µg 12µg 1%
Sodium 13mg 44mg 1%
Net carbs 13.05g 0g N/A
Calcium 15mg 12mg 0%
Tryptophan 0.064mg 0.222mg 0%
Threonine 0.258mg 0.87mg 0%
Isoleucine 0.273mg 0.914mg 0%
Leucine 0.442mg 1.613mg 0%
Lysine 0.35mg 1.822mg 0%
Methionine 0.064mg 0.587mg 0%
Phenylalanine 0.31mg 0.775mg 0%
Valine 0.316mg 1.022mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 CarbsCarbs +∞%
Contains more WaterWater +15.5%
Contains more ProteinProtein +222.6%
Contains more FatsFats +805.7%
Contains more OtherOther +460%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -91.3%
Contains more Mono. FatMonounsaturated fat +3944.2%
Contains more Poly. FatPolyunsaturated fat +523.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.