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  6. Refried beans vs. Salmon raw

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

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How are refried beans and salmon raw different?

  • Refried beans are higher in fiber; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has less sodium.
  • Salmon raw has a lower glycemic index (0) than refried beans (38).

Refried beans, canned, traditional style (includes USDA commodity) and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Refried beans vs Salmon raw 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +141.7%
Contains more IronIron +80%
Contains more ManganeseManganese +1706.3%
Contains more PotassiumPotassium +53.6%
Contains more CopperCopper +93.8%
Contains more ZincZinc +10.3%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -88.1%
Contains more SeleniumSelenium +529.3%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Refried beans Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 5.8µg 36.5µg 56%
Vitamin B6 0.103mg 0.818mg 55%
Vitamin B3 0.367mg 7.86mg 47%
Vitamin B5 0.189mg 1.664mg 30%
Protein 4.98g 19.84g 30%
Vitamin B2 0.079mg 0.38mg 23%
Histidine 153mg 0.584mg 22%
Cholesterol 0mg 55mg 18%
Fiber 3.7g 0g 15%
Phosphorus 92mg 200mg 15%
Sodium 370mg 44mg 14%
Vitamin B1 0.076mg 0.226mg 13%
Polyunsaturated fat 0.543g 2.539g 13%
Copper 0.129mg 0.25mg 13%
Manganese 0.289mg 0.016mg 12%
Iron 1.44mg 0.8mg 8%
Vitamin C 6mg 0mg 7%
Fats 2.01g 6.34g 7%
Potassium 319mg 490mg 5%
Carbs 13.55g 0g 5%
Folate 11µg 25µg 4%
Monounsaturated fat 0.601g 2.103g 4%
Choline 21.2mg 4%
Calories 90kcal 142kcal 3%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Saturated fat 0.631g 0.981g 2%
Calcium 29mg 12mg 2%
Vitamin E 0.09mg 1%
Zinc 0.58mg 0.64mg 1%
Magnesium 35mg 29mg 1%
Vitamin A 0µg 12µg 1%
Net carbs 9.85g 0g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.222mg 0%
Threonine 0.231mg 0.87mg 0%
Isoleucine 0.242mg 0.914mg 0%
Leucine 0.438mg 1.613mg 0%
Lysine 0.377mg 1.822mg 0%
Methionine 0.083mg 0.587mg 0%
Phenylalanine 0.297mg 0.775mg 0%
Valine 0.287mg 1.022mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.287g 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
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%
Contains more ProteinProtein +298.4%
Contains more FatsFats +215.4%
Contains more OtherOther +211.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -35.7%
Contains more Mono. FatMonounsaturated fat +249.9%
Contains more Poly. FatPolyunsaturated fat +367.6%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.