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  6. Salmon raw vs. Beans

Salmon raw vs. Beans — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and beans

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, phosphorus, and iron, yet beans are higher in fiber and zinc.
  • Salmon raw covers your daily vitamin B12 needs 133% more than beans.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Beans, baked, canned, no salt added.

Infographic

Salmon raw vs 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +65.5%
Contains more IronIron +175.9%
Contains more CopperCopper +21.4%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +711.1%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +316.7%
Contains more ZincZinc +118.8%
Contains less SodiumSodium -97.7%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +1727.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +529.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Salmon raw Beans DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 4.5µg 58%
Vitamin B6 0.818mg 0.13mg 53%
Vitamin B3 7.86mg 0.43mg 46%
Vitamin B5 1.664mg 33%
Protein 19.84g 4.8g 30%
Vitamin B2 0.38mg 0.06mg 25%
Fiber 0g 5.5g 22%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.172g 16%
Phosphorus 200mg 104mg 14%
Fats 6.34g 0.4g 9%
Zinc 0.64mg 1.4mg 7%
Carbs 0g 20.49g 7%
Potassium 490mg 296mg 6%
Iron 0.8mg 0.29mg 6%
Choline 30.8mg 6%
Vitamin B1 0.226mg 0.15mg 6%
Monounsaturated fat 2.103g 0.035g 5%
Copper 0.25mg 0.206mg 5%
Calcium 12mg 50mg 4%
Saturated fat 0.981g 0.103g 4%
Vitamin C 0mg 3.1mg 3%
Calories 142kcal 105kcal 2%
Sodium 44mg 1mg 2%
Manganese 0.016mg 1%
Vitamin E 0.15mg 1%
Vitamin A 12µg 5µg 1%
Vitamin K 0.8µg 1%
Magnesium 29mg 32mg 1%
Net carbs 0g 14.99g N/A
Sugar 7.78g N/A
Folate 25µg 24µg 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +313.3%
Contains more FatsFats +1485%
Contains more OtherOther +211.1%
Contains more CarbsCarbs +∞%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +5908.6%
Contains more Poly. FatPolyunsaturated fat +1376.2%
Contains less Sat. FatSaturated fat -89.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.