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  6. Navy bean raw vs. Smoked salmon

Navy bean raw vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and smoked salmon

  • Navy bean raw has more folate, vitamin B1, vitamin C, magnesium, and manganese; however, smoked salmon is higher in vitamin B12, vitamin D, selenium, and vitamin B3.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than navy bean raw.
  • Navy bean raw has less sodium.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Fish, salmon, chinook, smoked.

Infographic

Navy bean raw vs Smoked 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 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +461.1%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +127.1%
Contains more CopperCopper +54.8%
Contains more ZincZinc +187.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2300%
Contains more PhosphorusPhosphorus +64%
Contains more SeleniumSelenium +5300%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1595.7%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more FolateFolate +6500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +286.9%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.87mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 0.6µg 32.4µg 58%
Folate 132µg 2µg 33%
Vitamin B1 0.39mg 0.023mg 31%
Sodium 13mg 672mg 29%
Protein 6.15g 18.28g 24%
Vitamin B3 1.22mg 4.72mg 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 18mg 20%
Manganese 0.408mg 0.017mg 17%
Choline 89mg 16%
Iron 1.93mg 0.85mg 14%
Copper 0.356mg 0.23mg 14%
Vitamin E 1.35mg 9%
Vitamin B2 0.215mg 0.101mg 9%
Phosphorus 100mg 164mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B6 0.191mg 0.278mg 7%
Fats 0.7g 4.32g 6%
Monounsaturated fat 0.052g 2.023g 5%
Zinc 0.89mg 0.31mg 5%
Saturated fat 0.085g 0.929g 4%
Potassium 307mg 175mg 4%
Carbs 13.05g 0g 4%
Polyunsaturated fat 0.407g 0.995g 4%
Calories 67kcal 117kcal 3%
Vitamin A 0µg 26µg 3%
Vitamin B5 0.825mg 0.87mg 1%
Net carbs 13.05g 0g N/A
Calcium 15mg 11mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.064mg 0.205mg 0%
Threonine 0.258mg 0.801mg 0%
Isoleucine 0.273mg 0.842mg 0%
Leucine 0.442mg 1.486mg 0%
Lysine 0.35mg 1.679mg 0%
Methionine 0.064mg 0.541mg 0%
Phenylalanine 0.31mg 0.714mg 0%
Valine 0.316mg 0.942mg 0%
Histidine 0.172mg 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +197.2%
Contains more FatsFats +517.1%
Contains more OtherOther +468.4%
~equal in Water ~72g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +3790.4%
Contains more Poly. FatPolyunsaturated fat +144.5%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.