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  6. Chinook salmon vs. Bean raw

Chinook salmon vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between chinook salmon and bean raw

  • Chinook salmon has more vitamin B12, vitamin B3, and selenium; however, bean raw is richer in folate, copper, fiber, vitamin B1, iron, and manganese.
  • Bean raw's daily need coverage for folate is 123% more.
  • Bean raw contains less cholesterol.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of chinook salmon is 0.

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

Infographic

Chinook salmon vs Bean 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more SeleniumSelenium +67.7%
Contains more MagnesiumMagnesium +44.3%
Contains more CalciumCalcium +303.6%
Contains more PotassiumPotassium +175.8%
Contains more IronIron +457.1%
Contains more CopperCopper +1584.9%
Contains more ZincZinc +307.1%
Contains more PhosphorusPhosphorus +10.8%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +5942.1%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +755.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +53.7%
Contains more Vitamin B1Vitamin B1 +1520.5%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more FolateFolate +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.785mg
~equal in Vitamin B6 ~0.474mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Bean raw DV% diff.
Folate 35µg 525µg 123%
Vitamin B12 2.87µg 0µg 120%
Copper 0.053mg 0.893mg 93%
Fiber 0g 15.5g 62%
Vitamin B1 0.044mg 0.713mg 56%
Vitamin B3 10.045mg 1.174mg 55%
Iron 0.91mg 5.07mg 52%
Manganese 0.019mg 1.148mg 49%
Selenium 46.8µg 27.9µg 34%
Cholesterol 85mg 0mg 28%
Potassium 505mg 1393mg 26%
Carbs 0g 62.55g 21%
Fats 13.38g 1.23g 19%
Vitamin A 149µg 0µg 17%
Zinc 0.56mg 2.28mg 16%
Polyunsaturated fat 2.662g 0.407g 15%
Starch 34.17g 14%
Monounsaturated fat 5.742g 0.229g 14%
Saturated fat 3.214g 0.235g 14%
Magnesium 122mg 176mg 13%
Choline 66.2mg 12%
Protein 25.72g 21.42g 9%
Calcium 28mg 113mg 9%
Calories 231kcal 347kcal 6%
Phosphorus 371mg 411mg 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.154mg 0.212mg 4%
Vitamin B5 0.865mg 0.785mg 2%
Sodium 60mg 12mg 2%
Vitamin C 4.1mg 6.3mg 2%
Vitamin B6 0.462mg 0.474mg 1%
Vitamin E 0.21mg 1%
Net carbs 0g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.288mg 0.237mg 0%
Threonine 1.127mg 0.81mg 0%
Isoleucine 1.185mg 0.871mg 0%
Leucine 2.09mg 1.558mg 0%
Lysine 2.362mg 1.356mg 0%
Methionine 0.761mg 0.259mg 0%
Phenylalanine 1.004mg 1.095mg 0%
Valine 1.325mg 0.998mg 0%
Histidine 0.757mg 0.556mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +20.1%
Contains more FatsFats +987.8%
Contains more WaterWater +479%
Contains more CarbsCarbs +∞%
~equal in Other ~3.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +2407.4%
Contains more Poly. FatPolyunsaturated fat +554.1%
Contains less Sat. FatSaturated fat -92.7%

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.