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  6. Salmon raw vs. Navy bean raw

Salmon raw vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between salmon raw and navy bean raw

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5; however, navy bean raw has more folate, vitamin C, magnesium, and manganese.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Navy bean raw has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Salmon raw 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 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PotassiumPotassium +59.6%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +5983.3%
Contains more MagnesiumMagnesium +248.3%
Contains more CalciumCalcium +25%
Contains more IronIron +141.3%
Contains more CopperCopper +42.4%
Contains more ZincZinc +39.1%
Contains less SodiumSodium -70.5%
Contains more ManganeseManganese +2450%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +544.3%
Contains more Vitamin B5Vitamin B5 +101.7%
Contains more Vitamin B6Vitamin B6 +328.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.6%
Contains more FolateFolate +428%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Navy bean raw DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.6µg 65%
Vitamin B6 0.818mg 0.191mg 48%
Vitamin B3 7.86mg 1.22mg 42%
Folate 25µg 132µg 27%
Protein 19.84g 6.15g 27%
Vitamin C 0mg 18.8mg 21%
Cholesterol 55mg 0mg 18%
Magnesium 29mg 101mg 17%
Vitamin B5 1.664mg 0.825mg 17%
Manganese 0.016mg 0.408mg 17%
Phosphorus 200mg 100mg 14%
Polyunsaturated fat 2.539g 0.407g 14%
Vitamin B1 0.226mg 0.39mg 14%
Iron 0.8mg 1.93mg 14%
Vitamin B2 0.38mg 0.215mg 13%
Copper 0.25mg 0.356mg 12%
Fats 6.34g 0.7g 9%
Potassium 490mg 307mg 5%
Monounsaturated fat 2.103g 0.052g 5%
Saturated fat 0.981g 0.085g 4%
Calories 142kcal 67kcal 4%
Carbs 0g 13.05g 4%
Zinc 0.64mg 0.89mg 2%
Vitamin A 12µg 0µg 1%
Sodium 44mg 13mg 1%
Net carbs 0g 13.05g N/A
Calcium 12mg 15mg 0%
Tryptophan 0.222mg 0.064mg 0%
Threonine 0.87mg 0.258mg 0%
Isoleucine 0.914mg 0.273mg 0%
Leucine 1.613mg 0.442mg 0%
Lysine 1.822mg 0.35mg 0%
Methionine 0.587mg 0.064mg 0%
Phenylalanine 0.775mg 0.31mg 0%
Valine 1.022mg 0.316mg 0%
Histidine 0.584mg 0.172mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
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 +222.6%
Contains more FatsFats +805.7%
Contains more OtherOther +460%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.5%

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
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 +3944.2%
Contains more Poly. FatPolyunsaturated fat +523.8%
Contains less Sat. FatSaturated fat -91.3%

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. 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.