Refried beans vs. Chinook salmon — In-Depth Nutrition Comparison

Compare

Summary of differences between refried beans and chinook salmon

Refried beans have more fiber, while chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B5.
Chinook salmon covers your daily need for vitamin B12, 120% more than refried beans.
The amount of sodium in chinook salmon is lower.
Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Fish, salmon, chinook, cooked, dry heat.

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.

Refried beans

Chinook salmon

Contains more IronIron	+58.2%
Contains more CopperCopper	+143.4%
Contains more ManganeseManganese	+1421.1%

Contains more MagnesiumMagnesium	+248.6%
Contains more PotassiumPotassium	+58.3%
Contains more PhosphorusPhosphorus	+303.3%
Contains less SodiumSodium	-83.8%
Contains more SeleniumSelenium	+706.9%

~equal in Calcium ~28mg

~equal in Zinc ~0.56mg

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.

Refried beans

Chinook salmon

Contains more Vitamin CVitamin C	+46.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+72.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+94.9%
Contains more Vitamin B3Vitamin B3	+2637.1%
Contains more Vitamin B5Vitamin B5	+357.7%
Contains more Vitamin B6Vitamin B6	+348.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+218.2%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.87µg	120%
Selenium	5.8µg	46.8µg	75%
Vitamin B3	0.367mg	10.045mg	60%
Protein	4.98g	25.72g	41%
Phosphorus	92mg	371mg	40%
Cholesterol	0mg	85mg	28%
Vitamin B6	0.103mg	0.462mg	28%
Histidine	153mg	0.757mg	22%
Magnesium	35mg	122mg	21%
Fats	2.01g	13.38g	17%
Vitamin A	0µg	149µg	17%
Fiber	3.7g	0g	15%
Vitamin B5	0.189mg	0.865mg	14%
Polyunsaturated fat	0.543g	2.662g	14%
Sodium	370mg	60mg	13%
Monounsaturated fat	0.601g	5.742g	13%
Manganese	0.289mg	0.019mg	12%
Saturated fat	0.631g	3.214g	12%
Copper	0.129mg	0.053mg	8%
Calories	90kcal	231kcal	7%
Iron	1.44mg	0.91mg	7%
Vitamin B2	0.079mg	0.154mg	6%
Folate	11µg	35µg	6%
Carbs	13.55g	0g	5%
Potassium	319mg	505mg	5%
Choline	21.2mg		4%
Starch	7.43g		3%
Vitamin B1	0.076mg	0.044mg	3%
Vitamin C	6mg	4.1mg	2%
Vitamin K	2.1µg		2%
Vitamin E	0.09mg		1%
Net carbs	9.85g	0g	N/A
Calcium	29mg	28mg	0%
Sugar	0.54g		N/A
Zinc	0.58mg	0.56mg	0%
Trans fat	0.016g		N/A
Tryptophan	0.065mg	0.288mg	0%
Threonine	0.231mg	1.127mg	0%
Isoleucine	0.242mg	1.185mg	0%
Leucine	0.438mg	2.09mg	0%
Lysine	0.377mg	2.362mg	0%
Methionine	0.083mg	0.761mg	0%
Phenylalanine	0.297mg	1.004mg	0%
Valine	0.287mg	1.325mg	0%
Omega-3 - EPA	0g	1.01g	N/A
Omega-3 - DHA	0g	0.727g	N/A
Omega-3 - ALA	0.169g		N/A
Omega-3 - DPA	0g	0.296g	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