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  6. Salmon raw vs. Lupin Bean

Salmon raw vs. Lupin Bean — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and lupin Bean

  • Salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, vitamin B2, and phosphorus; however, lupin Bean is higher in manganese and fiber.
  • Salmon raw covers your daily need for vitamin B12, 133% more than lupin Bean.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Salmon raw vs Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more PotassiumPotassium +100%
Contains more PhosphorusPhosphorus +56.3%
Contains more SeleniumSelenium +1303.8%
Contains more MagnesiumMagnesium +86.2%
Contains more CalciumCalcium +325%
Contains more IronIron +50%
Contains more ZincZinc +115.6%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +4125%
~equal in Copper ~0.231mg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +68.7%
Contains more Vitamin B2Vitamin B2 +617%
Contains more Vitamin B3Vitamin B3 +1487.9%
Contains more Vitamin B5Vitamin B5 +785.1%
Contains more Vitamin B6Vitamin B6 +8988.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +136%
~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 Lupin Bean DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin B6 0.818mg 0.009mg 62%
Selenium 36.5µg 2.6µg 62%
Vitamin B3 7.86mg 0.495mg 46%
Vitamin B5 1.664mg 0.188mg 30%
Manganese 0.016mg 0.676mg 29%
Vitamin B2 0.38mg 0.053mg 25%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.73g 12%
Fiber 0g 2.8g 11%
Phosphorus 200mg 128mg 10%
Protein 19.84g 15.57g 9%
Folate 25µg 59µg 9%
Vitamin B1 0.226mg 0.134mg 8%
Potassium 490mg 245mg 7%
Zinc 0.64mg 1.38mg 7%
Magnesium 29mg 54mg 6%
Iron 0.8mg 1.2mg 5%
Fats 6.34g 2.92g 5%
Calcium 12mg 51mg 4%
Saturated fat 0.981g 0.346g 3%
Carbs 0g 9.88g 3%
Monounsaturated fat 2.103g 1.18g 2%
Sodium 44mg 4mg 2%
Copper 0.25mg 0.231mg 2%
Calories 142kcal 119kcal 1%
Vitamin A 12µg 0µg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 7.08g N/A
Tryptophan 0.222mg 0.125mg 0%
Threonine 0.87mg 0.573mg 0%
Isoleucine 0.914mg 0.695mg 0%
Leucine 1.613mg 1.181mg 0%
Lysine 1.822mg 0.832mg 0%
Methionine 0.587mg 0.11mg 0%
Phenylalanine 0.775mg 0.618mg 0%
Valine 1.022mg 0.65mg 0%
Histidine 0.584mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +27.4%
Contains more FatsFats +117.1%
Contains more OtherOther +867.3%
Contains more CarbsCarbs +∞%
~equal in Water ~71.08g

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +78.2%
Contains more Poly. FatPolyunsaturated fat +247.8%
Contains less Sat. FatSaturated fat -64.7%

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.