Salmon vs. Bean — In-Depth Nutrition Comparison
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What are the main differences between Salmon and Bean?
- Salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B1, while Bean is higher in Fiber, and Copper.
- Salmon's daily need coverage for Vitamin B12 is 117% higher.
- Bean is lower in Cholesterol.
We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Beans, baked, canned, no salt added types in this comparison.
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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.
| Contains more PotassiumPotassium | +29.7% |
| Contains more IronIron | +17.2% |
| Contains more PhosphorusPhosphorus | +142.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +820% |
| Contains more CalciumCalcium | +233.3% |
| Contains more CopperCopper | +320.4% |
| Contains more ZincZinc | +225.6% |
| Contains less SodiumSodium | -98.4% |
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.
| Contains more Vitamin CVitamin C | +19.4% |
| Contains more Vitamin AVitamin A | +117% |
| Contains more Vitamin E Vitamin E | +660% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.7% |
| Contains more Vitamin B2Vitamin B2 | +125% |
| Contains more Vitamin B3Vitamin B3 | +1770.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +397.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +41.7% |
| Contains more CholineCholine | +193.8% |
| Contains more Vitamin KVitamin K | +700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +360.4% |
| Contains more FatsFats | +2987.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +12.1% |
| Contains more OtherOther | +113.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +11845.7% |
| Contains more Poly. FatPolyunsaturated fat | +2547.1% |
| Contains less Sat. FatSaturated Fat | -95.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 206kcal | 105kcal |
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| Protein | 22.1g | 4.8g |
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| Fats | 12.35g | 0.4g |
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| Vitamin C | 3.7mg | 3.1mg |
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| Net carbs | 0g | 14.99g |
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| Carbs | 0g | 20.49g |
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| Cholesterol | 63mg | 0mg |
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| Vitamin D | 526IU | 0IU |
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| Magnesium | 30mg | 32mg |
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| Calcium | 15mg | 50mg |
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| Potassium | 384mg | 296mg |
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| Iron | 0.34mg | 0.29mg |
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| Sugar | 0g | 7.78g |
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| Fiber | 0g | 5.5g |
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| Copper | 0.049mg | 0.206mg |
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| Zinc | 0.43mg | 1.4mg |
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| Phosphorus | 252mg | 104mg |
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| Sodium | 61mg | 1mg |
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| Vitamin A | 230IU | 106IU |
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| Vitamin A RAE | 69µg | 5µg |
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| Vitamin E | 1.14mg | 0.15mg |
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| Vitamin D | 13.1µg | 0µg |
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| Manganese | 0.016mg |
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| Selenium | 41.4µg | 4.5µg |
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| Vitamin B1 | 0.34mg | 0.15mg |
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| Vitamin B2 | 0.135mg | 0.06mg |
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| Vitamin B3 | 8.045mg | 0.43mg |
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| Vitamin B5 | 1.475mg |
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| Vitamin B6 | 0.647mg | 0.13mg |
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| Vitamin B12 | 2.8µg | 0µg |
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| Vitamin K | 0.1µg | 0.8µg |
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| Folate | 34µg | 24µg |
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| Choline | 90.5mg | 30.8mg |
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| Saturated Fat | 2.397g | 0.103g |
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| Monounsaturated Fat | 4.181g | 0.035g |
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| Polyunsaturated fat | 4.553g | 0.172g |
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| Tryptophan | 0.248mg |
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| Threonine | 0.969mg |
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| Isoleucine | 1.018mg |
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| Leucine | 1.796mg |
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| Lysine | 2.03mg |
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| Methionine | 0.654mg |
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| Phenylalanine | 0.863mg |
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| Valine | 1.139mg |
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| Histidine | 0.651mg |
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| Omega-3 - EPA | 0.69g | 0g |
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| Omega-3 - DHA | 1.457g | 0g |
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| Omega-3 - DPA | 0.17g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
106%
11%
Minerals Daily Need Coverage Score
44%
25%
Comparison summary
Which food is lower in Sugar?
Salmon is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Salmon is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Bean is lower in Cholesterol (difference - 63mg)
Which food contains less Sodium?
Bean contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Bean is lower in Saturated Fat (difference - 2.294g)
Which food is cheaper?
Bean is cheaper (difference - $11.5)
Which food is richer in minerals?
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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.