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  6. Chinook salmon vs. Navy bean raw

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

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What are the main differences between chinook salmon and navy bean raw?

  • Chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6, yet navy bean raw is richer in copper, vitamin B1, folate, and manganese.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Chinook salmon has a lower glycemic index than navy bean raw.

We used Fish, salmon, chinook, cooked, dry heat and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Chinook salmon vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +86.7%
Contains more PotassiumPotassium +64.5%
Contains more PhosphorusPhosphorus +271%
Contains more SeleniumSelenium +7700%
Contains more IronIron +112.1%
Contains more CopperCopper +571.7%
Contains more ZincZinc +58.9%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +2047.4%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +723.4%
Contains more Vitamin B6Vitamin B6 +141.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +358.5%
Contains more Vitamin B1Vitamin B1 +786.4%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more FolateFolate +277.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Navy bean raw DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 0.6µg 84%
Vitamin B3 10.045mg 1.22mg 55%
Protein 25.72g 6.15g 39%
Phosphorus 371mg 100mg 39%
Copper 0.053mg 0.356mg 34%
Vitamin B1 0.044mg 0.39mg 29%
Cholesterol 85mg 0mg 28%
Folate 35µg 132µg 24%
Vitamin B6 0.462mg 0.191mg 21%
Fats 13.38g 0.7g 20%
Vitamin A 149µg 0µg 17%
Manganese 0.019mg 0.408mg 17%
Vitamin C 4.1mg 18.8mg 16%
Polyunsaturated fat 2.662g 0.407g 15%
Monounsaturated fat 5.742g 0.052g 14%
Saturated fat 3.214g 0.085g 14%
Iron 0.91mg 1.93mg 13%
Calories 231kcal 67kcal 8%
Potassium 505mg 307mg 6%
Vitamin B2 0.154mg 0.215mg 5%
Magnesium 122mg 101mg 5%
Carbs 0g 13.05g 4%
Zinc 0.56mg 0.89mg 3%
Sodium 60mg 13mg 2%
Vitamin B5 0.865mg 0.825mg 1%
Calcium 28mg 15mg 1%
Net carbs 0g 13.05g N/A
Tryptophan 0.288mg 0.064mg 0%
Threonine 1.127mg 0.258mg 0%
Isoleucine 1.185mg 0.273mg 0%
Leucine 2.09mg 0.442mg 0%
Lysine 2.362mg 0.35mg 0%
Methionine 0.761mg 0.064mg 0%
Phenylalanine 1.004mg 0.31mg 0%
Valine 1.325mg 0.316mg 0%
Histidine 0.757mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +318.2%
Contains more FatsFats +1811.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.7%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +10942.3%
Contains more Poly. FatPolyunsaturated fat +554.1%
Contains less Sat. FatSaturated fat -97.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.