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  6. Salmon raw vs. Green bean raw

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

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How are salmon raw and green bean raw different?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, vitamin B2, and copper, while green bean raw is higher in vitamin C.
  • Salmon raw covers your daily need for vitamin B12, 133% more than green bean raw.
  • Green bean raw has a higher glycemic index (20) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Beans, snap, green, raw types were used in this article.

Infographic

Salmon raw vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +132.2%
Contains more CopperCopper +262.3%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +426.3%
Contains more SeleniumSelenium +5983.3%
Contains more CalciumCalcium +208.3%
Contains more IronIron +28.8%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +1250%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +175.6%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B3Vitamin B3 +970.8%
Contains more Vitamin B5Vitamin B5 +639.6%
Contains more Vitamin B6Vitamin B6 +480.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +191.7%
Contains more FolateFolate +32%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Green bean raw DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.6µg 65%
Vitamin B6 0.818mg 0.141mg 52%
Vitamin B3 7.86mg 0.734mg 45%
Protein 19.84g 1.83g 36%
Vitamin K 43µg 36%
Vitamin B5 1.664mg 0.225mg 29%
Phosphorus 200mg 38mg 23%
Vitamin B2 0.38mg 0.104mg 21%
Copper 0.25mg 0.069mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.113g 16%
Vitamin C 0mg 12.2mg 14%
Vitamin B1 0.226mg 0.082mg 12%
Fiber 0g 2.7g 11%
Manganese 0.016mg 0.216mg 9%
Fats 6.34g 0.22g 9%
Potassium 490mg 211mg 8%
Calories 142kcal 31kcal 6%
Monounsaturated fat 2.103g 0.01g 5%
Zinc 0.64mg 0.24mg 4%
Saturated fat 0.981g 0.05g 4%
Vitamin E 0.41mg 3%
Vitamin A 12µg 35µg 3%
Iron 0.8mg 1.03mg 3%
Calcium 12mg 37mg 3%
Choline 15.3mg 3%
Sodium 44mg 6mg 2%
Fructose 1.39g 2%
Carbs 0g 6.97g 2%
Folate 25µg 33µg 2%
Magnesium 29mg 25mg 1%
Net carbs 0g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.222mg 0.019mg 0%
Threonine 0.87mg 0.079mg 0%
Isoleucine 0.914mg 0.066mg 0%
Leucine 1.613mg 0.112mg 0%
Lysine 1.822mg 0.088mg 0%
Methionine 0.587mg 0.022mg 0%
Phenylalanine 0.775mg 0.067mg 0%
Valine 1.022mg 0.09mg 0%
Histidine 0.584mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +984.2%
Contains more FatsFats +2781.8%
Contains more OtherOther +706.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.9%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +20930%
Contains more Poly. FatPolyunsaturated fat +2146.9%
Contains less Sat. FatSaturated fat -94.9%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.