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  6. Salmon raw vs. Winged bean

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

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A recap on differences between salmon raw and winged bean

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, and vitamin B2, yet winged bean is higher in copper and manganese.
  • Salmon raw covers your daily vitamin B12 needs 133% more than winged bean.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Winged bean tuber, raw.

Infographic

Salmon raw vs Winged 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +20.8%
Contains more PhosphorusPhosphorus +344.4%
Contains more SeleniumSelenium +5114.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +150%
Contains more CopperCopper +454.4%
Contains more ZincZinc +117.2%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +3225%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155%
Contains more Vitamin B3Vitamin B3 +379.3%
Contains more Vitamin B5Vitamin B5 +1334.5%
Contains more Vitamin B6Vitamin B6 +990.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.6%
Contains more Vitamin B1Vitamin B1 +67.7%
~equal in Vitamin C ~0mg
~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 Winged bean DV% diff.
Vitamin B12 3.18µg 0µg 133%
Copper 0.25mg 1.386mg 126%
Selenium 36.5µg 0.7µg 65%
Vitamin B6 0.818mg 0.075mg 57%
Vitamin B3 7.86mg 1.64mg 39%
Vitamin B5 1.664mg 0.116mg 31%
Manganese 0.016mg 0.532mg 22%
Phosphorus 200mg 45mg 22%
Vitamin B2 0.38mg 0.149mg 18%
Cholesterol 55mg 0mg 18%
Protein 19.84g 11.6g 16%
Polyunsaturated fat 2.539g 0.174g 16%
Iron 0.8mg 2mg 15%
Vitamin B1 0.226mg 0.379mg 13%
Carbs 0g 28.1g 9%
Fats 6.34g 0.9g 8%
Zinc 0.64mg 1.39mg 7%
Monounsaturated fat 2.103g 0.234g 5%
Potassium 490mg 586mg 3%
Saturated fat 0.981g 0.222g 3%
Calcium 12mg 30mg 2%
Folate 25µg 19µg 2%
Vitamin A 12µg 0µg 1%
Magnesium 29mg 24mg 1%
Calories 142kcal 148kcal 0%
Net carbs 0g 28.1g N/A
Sodium 44mg 35mg 0%
Tryptophan 0.222mg 0.252mg 0%
Threonine 0.87mg 0.451mg 0%
Isoleucine 0.914mg 0.425mg 0%
Leucine 1.613mg 0.64mg 0%
Lysine 1.822mg 0.592mg 0%
Methionine 0.587mg 0.143mg 0%
Phenylalanine 0.775mg 0.451mg 0%
Valine 1.022mg 0.599mg 0%
Histidine 0.584mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +71%
Contains more FatsFats +604.4%
Contains more WaterWater +19.3%
Contains more OtherOther +166%
Contains more CarbsCarbs +∞%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +798.7%
Contains more Poly. FatPolyunsaturated fat +1359.2%
Contains less Sat. FatSaturated fat -77.4%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.