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  6. Salmon raw vs. Green beans

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

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How are salmon raw and green beans different?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, vitamin B2, and copper; however, green beans are richer in fiber.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index (0) than green beans (20).

Fish, salmon, Atlantic, wild, raw and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Salmon raw vs Green 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +235.6%
Contains more IronIron +23.1%
Contains more CopperCopper +338.6%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +589.7%
Contains more SeleniumSelenium +18150%
Contains more CalciumCalcium +266.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1681.3%

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.
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +205.4%
Contains more Vitamin B2Vitamin B2 +291.8%
Contains more Vitamin B3Vitamin B3 +1180.1%
Contains more Vitamin B5Vitamin B5 +2148.6%
Contains more Vitamin B6Vitamin B6 +1360.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +166.7%
Contains more FolateFolate +32%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Green beans DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.2µg 66%
Vitamin B6 0.818mg 0.056mg 59%
Vitamin B3 7.86mg 0.614mg 45%
Vitamin K 47.9µg 40%
Protein 19.84g 1.89g 36%
Vitamin B5 1.664mg 0.074mg 32%
Phosphorus 200mg 29mg 24%
Vitamin B2 0.38mg 0.097mg 22%
Copper 0.25mg 0.057mg 21%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.145g 16%
Fiber 0g 3.2g 13%
Vitamin B1 0.226mg 0.074mg 13%
Manganese 0.016mg 0.285mg 12%
Vitamin C 0mg 9.7mg 11%
Potassium 490mg 146mg 10%
Fats 6.34g 0.28g 9%
Monounsaturated fat 2.103g 0.011g 5%
Calories 142kcal 35kcal 5%
Saturated fat 0.981g 0.064g 4%
Zinc 0.64mg 0.25mg 4%
Vitamin E 0.46mg 3%
Carbs 0g 7.88g 3%
Calcium 12mg 44mg 3%
Magnesium 29mg 18mg 3%
Choline 16.9mg 3%
Sodium 44mg 1mg 2%
Vitamin A 12µg 32µg 2%
Iron 0.8mg 0.65mg 2%
Folate 25µg 33µg 2%
Net carbs 0g 4.68g N/A
Sugar 3.63g N/A
Tryptophan 0.222mg 0.02mg 0%
Threonine 0.87mg 0.082mg 0%
Isoleucine 0.914mg 0.069mg 0%
Leucine 1.613mg 0.116mg 0%
Lysine 1.822mg 0.091mg 0%
Methionine 0.587mg 0.023mg 0%
Phenylalanine 0.775mg 0.069mg 0%
Valine 1.022mg 0.093mg 0%
Histidine 0.584mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +949.7%
Contains more FatsFats +2164.3%
Contains more OtherOther +628.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.2%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +19018.2%
Contains more Poly. FatPolyunsaturated fat +1651%
Contains less Sat. FatSaturated fat -93.5%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.