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  6. Green beans vs. Chinook salmon

Green beans vs. Chinook salmon — In-Depth Nutrition Comparison

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Summary of differences between green beans and chinook salmon

  • Green beans have more fiber, while chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B5.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than green beans.
  • The amount of saturated fat in green beans is lower.
  • Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, while the glycemic index of green beans is 20.

These are the specific foods used in this comparison Beans, snap, green, cooked, boiled, drained, without salt and Fish, salmon, chinook, cooked, dry heat.

Infographic

Green beans vs Chinook 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +57.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1400%
Contains more MagnesiumMagnesium +577.8%
Contains more PotassiumPotassium +245.9%
Contains more IronIron +40%
Contains more ZincZinc +124%
Contains more PhosphorusPhosphorus +1179.3%
Contains more SeleniumSelenium +23300%
~equal in Copper ~0.053mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +136.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +68.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +365.6%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B3Vitamin B3 +1536%
Contains more Vitamin B5Vitamin B5 +1068.9%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~35µg

All nutrients comparison - raw data values

Nutrient Green beans Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 0.2µg 46.8µg 85%
Vitamin B3 0.614mg 10.045mg 59%
Phosphorus 29mg 371mg 49%
Protein 1.89g 25.72g 48%
Vitamin K 47.9µg 40%
Vitamin B6 0.056mg 0.462mg 31%
Cholesterol 0mg 85mg 28%
Magnesium 18mg 122mg 25%
Fats 0.28g 13.38g 20%
Polyunsaturated fat 0.145g 2.662g 17%
Vitamin B5 0.074mg 0.865mg 16%
Monounsaturated fat 0.011g 5.742g 14%
Saturated fat 0.064g 3.214g 14%
Vitamin A 32µg 149µg 13%
Fiber 3.2g 0g 13%
Manganese 0.285mg 0.019mg 12%
Potassium 146mg 505mg 11%
Calories 35kcal 231kcal 10%
Vitamin C 9.7mg 4.1mg 6%
Vitamin B2 0.097mg 0.154mg 4%
Vitamin B1 0.074mg 0.044mg 3%
Vitamin E 0.46mg 3%
Sodium 1mg 60mg 3%
Zinc 0.25mg 0.56mg 3%
Iron 0.65mg 0.91mg 3%
Choline 16.9mg 3%
Carbs 7.88g 0g 3%
Calcium 44mg 28mg 2%
Folate 33µg 35µg 1%
Net carbs 4.68g 0g N/A
Sugar 3.63g N/A
Copper 0.057mg 0.053mg 0%
Tryptophan 0.02mg 0.288mg 0%
Threonine 0.082mg 1.127mg 0%
Isoleucine 0.069mg 1.185mg 0%
Leucine 0.116mg 2.09mg 0%
Lysine 0.091mg 2.362mg 0%
Methionine 0.023mg 0.761mg 0%
Phenylalanine 0.069mg 1.004mg 0%
Valine 0.093mg 1.325mg 0%
Histidine 0.035mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36%
Contains more OtherOther +-115.5%
Contains more ProteinProtein +1260.8%
Contains more FatsFats +4678.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +52100%
Contains more Poly. FatPolyunsaturated fat +1735.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.