Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Salmon raw
  5. Compare
  6. Salmon raw vs. Kidney beans raw

Salmon raw vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

Summary of differences between Salmon raw and Kidney beans raw

  • Salmon raw has more Vitamin B12, Selenium, Vitamin B3, and Vitamin B6, however, Kidney beans raw is higher in Fiber, Iron, Folate, Copper, Manganese, and Phosphorus.
  • Salmon raw covers your daily need of Vitamin B12 133% more than Kidney beans raw.
  • Salmon raw has 11 times more Selenium than Kidney beans raw. While Salmon raw has 36.5µg of Selenium, Kidney beans raw has only 3.2µg.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Salmon raw vs Kidney beans 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.
Salmon raw
Salmon raw
1
:
9
Kidney beans raw
Kidney beans raw
Contains more Selenium +1040.6%
Contains more Calcium +1091.7%
Contains more Iron +925%
Contains more Magnesium +382.8%
Contains more Phosphorus +103.5%
Contains more Potassium +186.9%
Contains less Sodium -45.5%
Contains more Zinc +335.9%
Contains more Copper +283.2%
Contains more Manganese +6281.3%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Selenium +1040.6%
Contains more Calcium +1091.7%
Contains more Iron +925%
Contains more Magnesium +382.8%
Contains more Phosphorus +103.5%
Contains more Potassium +186.9%
Contains less Sodium -45.5%
Contains more Zinc +335.9%
Contains more Copper +283.2%
Contains more Manganese +6281.3%

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.
Salmon raw
Salmon raw
6
:
6
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +281.6%
Contains more Vitamin B5 +113.3%
Contains more Vitamin B6 +106%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.1%
Contains more Folate +1476%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +281.6%
Contains more Vitamin B5 +113.3%
Contains more Vitamin B6 +106%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.1%
Contains more Folate +1476%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Kidney beans raw
Kidney beans raw
Contains more Fats +663.9%
Contains more Water +483%
Contains more Other +38.9%
Contains more Protein +18.9%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +663.9%
Contains more Water +483%
Contains more Other +38.9%
Contains more Protein +18.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +3185.9%
Contains more Polyunsaturated fat +455.6%
Contains less Saturated Fat -87.8%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +3185.9%
Contains more Polyunsaturated fat +455.6%
Contains less Saturated Fat -87.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Kidney beans raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Kidney beans raw Opinion
Net carbs 0g 35.11g Kidney beans raw
Protein 19.84g 23.58g Kidney beans raw
Fats 6.34g 0.83g Salmon raw
Carbs 0g 60.01g Kidney beans raw
Calories 142kcal 333kcal Kidney beans raw
Sugar 2.23g Salmon raw
Fiber 0g 24.9g Kidney beans raw
Calcium 12mg 143mg Kidney beans raw
Iron 0.8mg 8.2mg Kidney beans raw
Magnesium 29mg 140mg Kidney beans raw
Phosphorus 200mg 407mg Kidney beans raw
Potassium 490mg 1406mg Kidney beans raw
Sodium 44mg 24mg Kidney beans raw
Zinc 0.64mg 2.79mg Kidney beans raw
Copper 0.25mg 0.958mg Kidney beans raw
Manganese 0.016mg 1.021mg Kidney beans raw
Selenium 36.5µg 3.2µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.226mg 0.529mg Kidney beans raw
Vitamin B2 0.38mg 0.219mg Salmon raw
Vitamin B3 7.86mg 2.06mg Salmon raw
Vitamin B5 1.664mg 0.78mg Salmon raw
Vitamin B6 0.818mg 0.397mg Salmon raw
Folate 25µg 394µg Kidney beans raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.222mg 0.279mg Kidney beans raw
Threonine 0.87mg 0.992mg Kidney beans raw
Isoleucine 0.914mg 1.041mg Kidney beans raw
Leucine 1.613mg 1.882mg Kidney beans raw
Lysine 1.822mg 1.618mg Salmon raw
Methionine 0.587mg 0.355mg Salmon raw
Phenylalanine 0.775mg 1.275mg Kidney beans raw
Valine 1.022mg 1.233mg Kidney beans raw
Histidine 0.584mg 0.656mg Kidney beans raw
Cholesterol 55mg 0mg Kidney beans raw
Saturated Fat 0.981g 0.12g Kidney beans raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 2.103g 0.064g Salmon raw
Polyunsaturated fat 2.539g 0.457g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
60%
Kidney beans raw
Minerals Daily Need Coverage Score
49%
Salmon raw
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.861g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $11.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.