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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.

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.
Salmon raw
Salmon raw
3
:
7
Navy bean raw
Navy bean raw
Contains more Phosphorus +100%
Contains more Potassium +59.6%
Contains more Selenium +5983.3%
Contains more Calcium +25%
Contains more Iron +141.3%
Contains more Magnesium +248.3%
Contains less Sodium -70.5%
Contains more Zinc +39.1%
Contains more Copper +42.4%
Contains more Manganese +2450%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Phosphorus +100%
Contains more Potassium +59.6%
Contains more Selenium +5983.3%
Contains more Calcium +25%
Contains more Iron +141.3%
Contains more Magnesium +248.3%
Contains less Sodium -70.5%
Contains more Zinc +39.1%
Contains more Copper +42.4%
Contains more Manganese +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.
Salmon raw
Salmon raw
6
:
4
Navy bean raw
Navy bean raw
Contains more Vitamin A +900%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +544.3%
Contains more Vitamin B5 +101.7%
Contains more Vitamin B6 +328.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72.6%
Contains more Folate +428%
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%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +900%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +544.3%
Contains more Vitamin B5 +101.7%
Contains more Vitamin B6 +328.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72.6%
Contains more Folate +428%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Navy bean raw
Navy bean raw
Contains more Protein +222.6%
Contains more Fats +805.7%
Contains more Other +460%
Contains more Carbs +∞%
Contains more Water +15.5%
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
Navy bean raw
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 Protein +222.6%
Contains more Fats +805.7%
Contains more Other +460%
Contains more Carbs +∞%
Contains more Water +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +3944.2%
Contains more Polyunsaturated fat +523.8%
Contains less Saturated Fat -91.3%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +3944.2%
Contains more Polyunsaturated fat +523.8%
Contains less Saturated Fat -91.3%

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 Navy bean raw
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Navy bean raw Opinion
Net carbs 0g 13.05g Navy bean raw
Protein 19.84g 6.15g Salmon raw
Fats 6.34g 0.7g Salmon raw
Carbs 0g 13.05g Navy bean raw
Calories 142kcal 67kcal Salmon raw
Calcium 12mg 15mg Navy bean raw
Iron 0.8mg 1.93mg Navy bean raw
Magnesium 29mg 101mg Navy bean raw
Phosphorus 200mg 100mg Salmon raw
Potassium 490mg 307mg Salmon raw
Sodium 44mg 13mg Navy bean raw
Zinc 0.64mg 0.89mg Navy bean raw
Copper 0.25mg 0.356mg Navy bean raw
Manganese 0.016mg 0.408mg Navy bean raw
Selenium 36.5µg 0.6µg Salmon raw
Vitamin A 40IU 4IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin C 0mg 18.8mg Navy bean raw
Vitamin B1 0.226mg 0.39mg Navy bean raw
Vitamin B2 0.38mg 0.215mg Salmon raw
Vitamin B3 7.86mg 1.22mg Salmon raw
Vitamin B5 1.664mg 0.825mg Salmon raw
Vitamin B6 0.818mg 0.191mg Salmon raw
Folate 25µg 132µg Navy bean raw
Vitamin B12 3.18µg 0µg Salmon raw
Tryptophan 0.222mg 0.064mg Salmon raw
Threonine 0.87mg 0.258mg Salmon raw
Isoleucine 0.914mg 0.273mg Salmon raw
Leucine 1.613mg 0.442mg Salmon raw
Lysine 1.822mg 0.35mg Salmon raw
Methionine 0.587mg 0.064mg Salmon raw
Phenylalanine 0.775mg 0.31mg Salmon raw
Valine 1.022mg 0.316mg Salmon raw
Histidine 0.584mg 0.172mg Salmon raw
Cholesterol 55mg 0mg Navy bean raw
Saturated Fat 0.981g 0.085g Navy bean raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 2.103g 0.052g Salmon raw
Polyunsaturated fat 2.539g 0.407g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Navy bean 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
35%
Navy bean raw
Minerals Daily Need Coverage Score
49%
Salmon raw
42%
Navy bean raw

Comparison summary

Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 39)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.896g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $11.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. 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.