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  6. Salmon raw vs. Bean raw

Salmon raw vs. Bean raw — In-Depth Nutrition Comparison

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How are salmon raw and bean raw different?

  • Salmon raw is richer in vitamin B12 and vitamin B3, while bean raw is higher in folate, copper, fiber, iron, manganese, vitamin B1, magnesium, and phosphorus.
  • Salmon raw covers your daily need for vitamin B12, 133% more than bean raw.
  • Salmon raw contains 7 times more vitamin B3 than bean raw. Salmon raw contains 7.86mg of vitamin B3, while bean raw contains 1.174mg.
  • Bean raw has a higher glycemic index (33) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +30.8%
Contains more MagnesiumMagnesium +506.9%
Contains more CalciumCalcium +841.7%
Contains more PotassiumPotassium +184.3%
Contains more IronIron +533.8%
Contains more CopperCopper +257.2%
Contains more ZincZinc +256.3%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +7075%

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%
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 B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +569.5%
Contains more Vitamin B5Vitamin B5 +112%
Contains more Vitamin B6Vitamin B6 +72.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +215.5%
Contains more FolateFolate +2000%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Bean raw DV% diff.
Vitamin B12 3.18µg 0µg 133%
Folate 25µg 525µg 125%
Copper 0.25mg 0.893mg 71%
Fiber 0g 15.5g 62%
Iron 0.8mg 5.07mg 53%
Manganese 0.016mg 1.148mg 49%
Vitamin B3 7.86mg 1.174mg 42%
Vitamin B1 0.226mg 0.713mg 41%
Magnesium 29mg 176mg 35%
Phosphorus 200mg 411mg 30%
Potassium 490mg 1393mg 27%
Vitamin B6 0.818mg 0.474mg 26%
Carbs 0g 62.55g 21%
Cholesterol 55mg 0mg 18%
Vitamin B5 1.664mg 0.785mg 18%
Selenium 36.5µg 27.9µg 16%
Zinc 0.64mg 2.28mg 15%
Polyunsaturated fat 2.539g 0.407g 14%
Starch 34.17g 14%
Vitamin B2 0.38mg 0.212mg 13%
Choline 66.2mg 12%
Calories 142kcal 347kcal 10%
Calcium 12mg 113mg 10%
Fats 6.34g 1.23g 8%
Vitamin C 0mg 6.3mg 7%
Vitamin K 5.6µg 5%
Monounsaturated fat 2.103g 0.229g 5%
Protein 19.84g 21.42g 3%
Saturated fat 0.981g 0.235g 3%
Vitamin E 0.21mg 1%
Vitamin A 12µg 0µg 1%
Sodium 44mg 12mg 1%
Net carbs 0g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.222mg 0.237mg 0%
Threonine 0.87mg 0.81mg 0%
Isoleucine 0.914mg 0.871mg 0%
Leucine 1.613mg 1.558mg 0%
Lysine 1.822mg 1.356mg 0%
Methionine 0.587mg 0.259mg 0%
Phenylalanine 0.775mg 1.095mg 0%
Valine 1.022mg 0.998mg 0%
Histidine 0.584mg 0.556mg 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
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 FatsFats +415.4%
Contains more WaterWater +504.6%
Contains more OtherOther +53.3%
Contains more CarbsCarbs +∞%
~equal in Protein ~21.42g

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
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 +818.3%
Contains more Poly. FatPolyunsaturated fat +523.8%
Contains less Sat. FatSaturated fat -76%

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. 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.