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  6. Salmon raw vs. Soup beans

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

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Summary of differences between salmon raw and soup beans

  • Salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, vitamin B2, and phosphorus; however, soup beans are higher in vitamin A and fiber.
  • Salmon raw covers your daily need for vitamin B12, 131% more than soup beans.
  • Salmon raw has 42 times more vitamin B5 than soup beans. While salmon raw has 1.664mg of vitamin B5, soup beans have only 0.04mg.
  • Salmon raw has less sodium.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Salmon raw vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +180%
Contains more CopperCopper +56.3%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +239%
Contains less SodiumSodium -89%
Contains more SeleniumSelenium +429%
Contains more CalciumCalcium +166.7%
Contains more IronIron +66.3%
Contains more ManganeseManganese +1712.5%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +1022.9%
Contains more Vitamin B5Vitamin B5 +4060%
Contains more Vitamin B6Vitamin B6 +1536%
Contains more Vitamin B12Vitamin B12 +10500%
Contains more FolateFolate +108.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +575%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Soup beans DV% diff.
Vitamin B12 3.18µg 0.03µg 131%
Vitamin B6 0.818mg 0.05mg 59%
Selenium 36.5µg 6.9µg 54%
Vitamin B3 7.86mg 0.7mg 45%
Vitamin B5 1.664mg 0.04mg 32%
Protein 19.84g 5.19g 29%
Vitamin B2 0.38mg 0.06mg 25%
Phosphorus 200mg 59mg 20%
Fiber 0g 4.6g 18%
Cholesterol 55mg 9mg 15%
Sodium 44mg 400mg 15%
Polyunsaturated fat 2.539g 0.39g 14%
Vitamin B1 0.226mg 0.06mg 14%
Manganese 0.016mg 0.29mg 12%
Copper 0.25mg 0.16mg 10%
Potassium 490mg 175mg 9%
Vitamin A 12µg 81µg 8%
Iron 0.8mg 1.33mg 7%
Carbs 0g 11.16g 4%
Fats 6.34g 3.5g 4%
Folate 25µg 12µg 3%
Saturated fat 0.981g 1.37g 2%
Calories 142kcal 95kcal 2%
Zinc 0.64mg 0.44mg 2%
Calcium 12mg 32mg 2%
Magnesium 29mg 19mg 2%
Vitamin C 0mg 1.8mg 2%
Monounsaturated fat 2.103g 1.58g 1%
Net carbs 0g 6.56g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +282.3%
Contains more FatsFats +81.1%
Contains more OtherOther +250%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -28.4%
Contains more Mono. FatMonounsaturated fat +33.1%
Contains more Poly. FatPolyunsaturated fat +551%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.