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  6. Chinook salmon vs. Refried beans

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

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Summary of differences between chinook salmon and refried beans

  • Chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B5, while refried beans have more fiber.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than refried beans.
  • Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Fish, salmon, chinook, cooked, dry heat and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Chinook salmon vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +248.6%
Contains more PotassiumPotassium +58.3%
Contains more PhosphorusPhosphorus +303.3%
Contains less SodiumSodium -83.8%
Contains more SeleniumSelenium +706.9%
Contains more IronIron +58.2%
Contains more CopperCopper +143.4%
Contains more ManganeseManganese +1421.1%
~equal in Calcium ~29mg
~equal in Zinc ~0.58mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin B3Vitamin B3 +2637.1%
Contains more Vitamin B5Vitamin B5 +357.7%
Contains more Vitamin B6Vitamin B6 +348.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +218.2%
Contains more Vitamin CVitamin C +46.3%
Contains more Vitamin B1Vitamin B1 +72.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Refried beans DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 5.8µg 75%
Vitamin B3 10.045mg 0.367mg 60%
Protein 25.72g 4.98g 41%
Phosphorus 371mg 92mg 40%
Vitamin B6 0.462mg 0.103mg 28%
Cholesterol 85mg 0mg 28%
Histidine 0.757mg 153mg 22%
Magnesium 122mg 35mg 21%
Vitamin A 149µg 0µg 17%
Fats 13.38g 2.01g 17%
Fiber 0g 3.7g 15%
Polyunsaturated fat 2.662g 0.543g 14%
Vitamin B5 0.865mg 0.189mg 14%
Monounsaturated fat 5.742g 0.601g 13%
Sodium 60mg 370mg 13%
Manganese 0.019mg 0.289mg 12%
Saturated fat 3.214g 0.631g 12%
Copper 0.053mg 0.129mg 8%
Calories 231kcal 90kcal 7%
Iron 0.91mg 1.44mg 7%
Vitamin B2 0.154mg 0.079mg 6%
Folate 35µg 11µg 6%
Potassium 505mg 319mg 5%
Carbs 0g 13.55g 5%
Choline 21.2mg 4%
Vitamin B1 0.044mg 0.076mg 3%
Starch 7.43g 3%
Vitamin C 4.1mg 6mg 2%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Net carbs 0g 9.85g N/A
Calcium 28mg 29mg 0%
Sugar 0.54g N/A
Zinc 0.56mg 0.58mg 0%
Trans fat 0.016g N/A
Tryptophan 0.288mg 0.065mg 0%
Threonine 1.127mg 0.231mg 0%
Isoleucine 1.185mg 0.242mg 0%
Leucine 2.09mg 0.438mg 0%
Lysine 2.362mg 0.377mg 0%
Methionine 0.761mg 0.083mg 0%
Phenylalanine 1.004mg 0.297mg 0%
Valine 1.325mg 0.287mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.296g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +416.5%
Contains more FatsFats +565.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.5%
~equal in Other ~1.71g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +855.4%
Contains more Poly. FatPolyunsaturated fat +390.2%
Contains less Sat. FatSaturated fat -80.4%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.