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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 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index (0) than refried beans (38).

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
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more PotassiumPotassium +53.6%
Contains more CopperCopper +93.8%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -88.1%
Contains more SeleniumSelenium +529.3%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +141.7%
Contains more IronIron +80%
Contains more ManganeseManganese +1706.3%
~equal in Zinc ~0.58mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +197.4%
Contains more Vitamin B2Vitamin B2 +381%
Contains more Vitamin B3Vitamin B3 +2041.7%
Contains more Vitamin B5Vitamin B5 +780.4%
Contains more Vitamin B6Vitamin B6 +694.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +127.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Refried beans DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 5.8µg 56%
Vitamin B6 0.818mg 0.103mg 55%
Vitamin B3 7.86mg 0.367mg 47%
Vitamin B5 1.664mg 0.189mg 30%
Protein 19.84g 4.98g 30%
Vitamin B2 0.38mg 0.079mg 23%
Histidine 0.584mg 153mg 22%
Cholesterol 55mg 0mg 18%
Fiber 0g 3.7g 15%
Phosphorus 200mg 92mg 15%
Sodium 44mg 370mg 14%
Vitamin B1 0.226mg 0.076mg 13%
Polyunsaturated fat 2.539g 0.543g 13%
Copper 0.25mg 0.129mg 13%
Manganese 0.016mg 0.289mg 12%
Iron 0.8mg 1.44mg 8%
Vitamin C 0mg 6mg 7%
Fats 6.34g 2.01g 7%
Potassium 490mg 319mg 5%
Carbs 0g 13.55g 5%
Folate 25µg 11µg 4%
Monounsaturated fat 2.103g 0.601g 4%
Choline 21.2mg 4%
Calories 142kcal 90kcal 3%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Saturated fat 0.981g 0.631g 2%
Calcium 12mg 29mg 2%
Vitamin E 0.09mg 1%
Zinc 0.64mg 0.58mg 1%
Magnesium 29mg 35mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.222mg 0.065mg 0%
Threonine 0.87mg 0.231mg 0%
Isoleucine 0.914mg 0.242mg 0%
Leucine 1.613mg 0.438mg 0%
Lysine 1.822mg 0.377mg 0%
Methionine 0.587mg 0.083mg 0%
Phenylalanine 0.775mg 0.297mg 0%
Valine 1.022mg 0.287mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
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 ProteinProtein +298.4%
Contains more FatsFats +215.4%
Contains more OtherOther +211.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +249.9%
Contains more Poly. FatPolyunsaturated fat +367.6%
Contains less Sat. FatSaturated fat -35.7%

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. 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.