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  6. Green beans vs. Salmon raw

Green beans vs. Salmon raw — In-Depth Nutrition Comparison

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How are green beans and salmon raw different?

  • Green beans are higher in fiber; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, vitamin B2, and copper.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index (0) than green beans (20).

Beans, snap, green, cooked, boiled, drained, without salt and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Green beans 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 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +266.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1681.3%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +235.6%
Contains more IronIron +23.1%
Contains more CopperCopper +338.6%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +589.7%
Contains more SeleniumSelenium +18150%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +32%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +205.4%
Contains more Vitamin B2Vitamin B2 +291.8%
Contains more Vitamin B3Vitamin B3 +1180.1%
Contains more Vitamin B5Vitamin B5 +2148.6%
Contains more Vitamin B6Vitamin B6 +1360.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Green beans Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.2µg 36.5µg 66%
Vitamin B6 0.056mg 0.818mg 59%
Vitamin B3 0.614mg 7.86mg 45%
Vitamin K 47.9µg 40%
Protein 1.89g 19.84g 36%
Vitamin B5 0.074mg 1.664mg 32%
Phosphorus 29mg 200mg 24%
Vitamin B2 0.097mg 0.38mg 22%
Copper 0.057mg 0.25mg 21%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.145g 2.539g 16%
Fiber 3.2g 0g 13%
Vitamin B1 0.074mg 0.226mg 13%
Manganese 0.285mg 0.016mg 12%
Vitamin C 9.7mg 0mg 11%
Potassium 146mg 490mg 10%
Fats 0.28g 6.34g 9%
Monounsaturated fat 0.011g 2.103g 5%
Calories 35kcal 142kcal 5%
Saturated fat 0.064g 0.981g 4%
Zinc 0.25mg 0.64mg 4%
Vitamin E 0.46mg 3%
Carbs 7.88g 0g 3%
Calcium 44mg 12mg 3%
Magnesium 18mg 29mg 3%
Choline 16.9mg 3%
Sodium 1mg 44mg 2%
Vitamin A 32µg 12µg 2%
Iron 0.65mg 0.8mg 2%
Folate 33µg 25µg 2%
Net carbs 4.68g 0g N/A
Sugar 3.63g N/A
Tryptophan 0.02mg 0.222mg 0%
Threonine 0.082mg 0.87mg 0%
Isoleucine 0.069mg 0.914mg 0%
Leucine 0.116mg 1.613mg 0%
Lysine 0.091mg 1.822mg 0%
Methionine 0.023mg 0.587mg 0%
Phenylalanine 0.069mg 0.775mg 0%
Valine 0.093mg 1.022mg 0%
Histidine 0.035mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
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 +30.2%
Contains more ProteinProtein +949.7%
Contains more FatsFats +2164.3%
Contains more OtherOther +628.8%

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
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 -93.5%
Contains more Mono. FatMonounsaturated fat +19018.2%
Contains more Poly. FatPolyunsaturated fat +1651%

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. 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.