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  6. Salmon raw vs. Refried beans

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

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How are Salmon raw and Refried beans different?

  • Salmon raw is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B2, and Phosphorus, however, Refried beans are richer in Fiber.
  • Daily need coverage for Vitamin B12 from Salmon raw is 133% higher.

Fish, salmon, Atlantic, wild, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Salmon raw vs Refried 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.
Salmon raw
Salmon raw
6
:
4
Refried beans
Refried beans
Contains more Phosphorus +117.4%
Contains more Potassium +53.6%
Contains less Sodium -88.1%
Contains more Zinc +10.3%
Contains more Copper +93.8%
Contains more Selenium +529.3%
Contains more Calcium +141.7%
Contains more Iron +80%
Contains more Magnesium +20.7%
Contains more Manganese +1706.3%
Equal in Zinc - 0.58
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Phosphorus +117.4%
Contains more Potassium +53.6%
Contains less Sodium -88.1%
Contains more Zinc +10.3%
Contains more Copper +93.8%
Contains more Selenium +529.3%
Contains more Calcium +141.7%
Contains more Iron +80%
Contains more Magnesium +20.7%
Contains more Manganese +1706.3%
Equal in Zinc - 0.58

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
8
:
4
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B2 +381%
Contains more Vitamin B3 +2041.7%
Contains more Vitamin B5 +780.4%
Contains more Vitamin B6 +694.2%
Contains more Folate +127.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
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%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B2 +381%
Contains more Vitamin B3 +2041.7%
Contains more Vitamin B5 +780.4%
Contains more Vitamin B6 +694.2%
Contains more Folate +127.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Refried beans
Refried beans
Contains more Protein +298.4%
Contains more Fats +215.4%
Contains more Other +211.1%
Contains more Carbs +∞%
Contains more Water +13.5%
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +298.4%
Contains more Fats +215.4%
Contains more Other +211.1%
Contains more Carbs +∞%
Contains more Water +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +249.9%
Contains more Polyunsaturated fat +367.6%
Contains less Saturated Fat -35.7%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +249.9%
Contains more Polyunsaturated fat +367.6%
Contains less Saturated Fat -35.7%

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 Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Refried beans Opinion
Net carbs 0g 9.85g Refried beans
Protein 19.84g 4.98g Salmon raw
Fats 6.34g 2.01g Salmon raw
Carbs 0g 13.55g Refried beans
Calories 142kcal 90kcal Salmon raw
Starch 7.43g Refried beans
Sugar 0.54g Salmon raw
Fiber 0g 3.7g Refried beans
Calcium 12mg 29mg Refried beans
Iron 0.8mg 1.44mg Refried beans
Magnesium 29mg 35mg Refried beans
Phosphorus 200mg 92mg Salmon raw
Potassium 490mg 319mg Salmon raw
Sodium 44mg 370mg Salmon raw
Zinc 0.64mg 0.58mg Salmon raw
Copper 0.25mg 0.129mg Salmon raw
Manganese 0.016mg 0.289mg Refried beans
Selenium 36.5µg 5.8µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.226mg 0.076mg Salmon raw
Vitamin B2 0.38mg 0.079mg Salmon raw
Vitamin B3 7.86mg 0.367mg Salmon raw
Vitamin B5 1.664mg 0.189mg Salmon raw
Vitamin B6 0.818mg 0.103mg Salmon raw
Folate 25µg 11µg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 2.1µg Refried beans
Tryptophan 0.222mg 0.065mg Salmon raw
Threonine 0.87mg 0.231mg Salmon raw
Isoleucine 0.914mg 0.242mg Salmon raw
Leucine 1.613mg 0.438mg Salmon raw
Lysine 1.822mg 0.377mg Salmon raw
Methionine 0.587mg 0.083mg Salmon raw
Phenylalanine 0.775mg 0.297mg Salmon raw
Valine 1.022mg 0.287mg Salmon raw
Histidine 0.584mg 153mg Refried beans
Cholesterol 55mg 0mg Refried beans
Trans Fat 0.016g Salmon raw
Saturated Fat 0.981g 0.631g Refried beans
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 0.601g Salmon raw
Polyunsaturated fat 2.539g 0.543g Salmon raw
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
49%
Salmon raw
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 326mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.35g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $13)
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.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.