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  6. Chinook salmon vs. Cranberry bean raw

Chinook salmon vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are chinook salmon and cranberry bean raw different?

  • Chinook salmon is higher in vitamin B12, selenium, and vitamin B3; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, and manganese.
  • Daily need coverage for folate for cranberry bean raw is 142% higher.
  • Cranberry bean raw has less cholesterol.
  • Chinook salmon has a lower glycemic index (0) than cranberry bean raw (35).

Fish, salmon, chinook, cooked, dry heat and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Chinook salmon vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +268.5%
Contains more MagnesiumMagnesium +27.9%
Contains more CalciumCalcium +353.6%
Contains more PotassiumPotassium +163.8%
Contains more IronIron +449.5%
Contains more CopperCopper +1398.1%
Contains more ZincZinc +548.2%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +4742.1%
~equal in Phosphorus ~372mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +590.4%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1597.7%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more FolateFolate +1625.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Cranberry bean raw DV% diff.
Folate 35µg 604µg 142%
Vitamin B12 2.87µg 0µg 120%
Fiber 0g 24.7g 99%
Copper 0.053mg 0.794mg 82%
Selenium 46.8µg 12.7µg 62%
Vitamin B1 0.044mg 0.747mg 59%
Vitamin B3 10.045mg 1.455mg 54%
Iron 0.91mg 5mg 51%
Manganese 0.019mg 0.92mg 39%
Cholesterol 85mg 0mg 28%
Zinc 0.56mg 3.63mg 28%
Potassium 505mg 1332mg 24%
Carbs 0g 60.05g 20%
Fats 13.38g 1.23g 19%
Vitamin A 149µg 0µg 17%
Monounsaturated fat 5.742g 0.106g 14%
Polyunsaturated fat 2.662g 0.527g 14%
Saturated fat 3.214g 0.316g 13%
Vitamin B6 0.462mg 0.309mg 12%
Calcium 28mg 127mg 10%
Magnesium 122mg 156mg 8%
Calories 231kcal 335kcal 5%
Vitamin B2 0.154mg 0.213mg 5%
Protein 25.72g 23.03g 5%
Vitamin C 4.1mg 0mg 5%
Vitamin B5 0.865mg 0.748mg 2%
Sodium 60mg 6mg 2%
Net carbs 0g 35.35g N/A
Phosphorus 371mg 372mg 0%
Tryptophan 0.288mg 0.273mg 0%
Threonine 1.127mg 0.969mg 0%
Isoleucine 1.185mg 1.017mg 0%
Leucine 2.09mg 1.838mg 0%
Lysine 2.362mg 1.58mg 0%
Methionine 0.761mg 0.346mg 0%
Phenylalanine 1.004mg 1.245mg 0%
Valine 1.325mg 1.205mg 0%
Histidine 0.757mg 0.641mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more ProteinProtein +11.7%
Contains more FatsFats +987.8%
Contains more WaterWater +429.5%
Contains more CarbsCarbs +∞%
~equal in Other ~3.3g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +5317%
Contains more Poly. FatPolyunsaturated fat +405.1%
Contains less Sat. FatSaturated fat -90.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.