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  6. Navy bean raw vs. Sockeye salmon

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

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Important differences between navy bean raw and sockeye salmon

  • Navy bean raw has more folate, copper, and vitamin C; however, sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Navy bean raw has a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Navy 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 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +180.6%
Contains more CalciumCalcium +36.4%
Contains more IronIron +271.2%
Contains more CopperCopper +368.4%
Contains more ZincZinc +61.8%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +3038.5%
Contains more PotassiumPotassium +42%
Contains more PhosphorusPhosphorus +205%
Contains more SeleniumSelenium +5816.7%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +148.4%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.4%
Contains more Vitamin B3Vitamin B3 +729.8%
Contains more Vitamin B5Vitamin B5 +54.4%
Contains more Vitamin B6Vitamin B6 +333%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Selenium 0.6µg 35.5µg 63%
Vitamin B3 1.22mg 10.123mg 56%
Vitamin B6 0.191mg 0.827mg 49%
Protein 6.15g 26.48g 41%
Copper 0.356mg 0.076mg 31%
Folate 132µg 7µg 31%
Phosphorus 100mg 305mg 29%
Vitamin C 18.8mg 0mg 21%
Cholesterol 0mg 61mg 20%
Choline 112.6mg 20%
Vitamin B1 0.39mg 0.157mg 19%
Iron 1.93mg 0.52mg 18%
Manganese 0.408mg 0.013mg 17%
Magnesium 101mg 36mg 15%
Vitamin B5 0.825mg 1.274mg 9%
Vitamin E 0.99mg 7%
Fats 0.7g 5.57g 7%
Vitamin A 0µg 58µg 6%
Polyunsaturated fat 0.407g 1.327g 6%
Monounsaturated fat 0.052g 1.864g 5%
Saturated fat 0.085g 0.969g 4%
Calories 67kcal 156kcal 4%
Potassium 307mg 436mg 4%
Carbs 13.05g 0g 4%
Sodium 13mg 92mg 3%
Zinc 0.89mg 0.55mg 3%
Vitamin B2 0.215mg 0.246mg 2%
Net carbs 13.05g 0g N/A
Calcium 15mg 11mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.064mg 0.335mg 0%
Threonine 0.258mg 1.247mg 0%
Isoleucine 0.273mg 1.274mg 0%
Leucine 0.442mg 2.185mg 0%
Lysine 0.35mg 2.574mg 0%
Methionine 0.064mg 0.858mg 0%
Phenylalanine 0.31mg 1.086mg 0%
Valine 0.316mg 1.461mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +17.6%
Contains more OtherOther +53.2%
Contains more ProteinProtein +330.6%
Contains more FatsFats +695.7%

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
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 -91.2%
Contains more Mono. FatMonounsaturated fat +3484.6%
Contains more Poly. FatPolyunsaturated fat +226%

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. 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.