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  6. Refried beans vs. Sockeye salmon

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

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How are refried beans and sockeye salmon different?

  • Refried beans are higher in fiber; however, sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, phosphorus, vitamin B5, and choline.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
  • Sockeye salmon has a lower glycemic index (0) than refried beans (38).

Refried beans, canned, traditional style (includes USDA commodity) and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Refried beans vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +163.6%
Contains more IronIron +176.9%
Contains more CopperCopper +69.7%
Contains more ManganeseManganese +2123.1%
Contains more PotassiumPotassium +36.7%
Contains more PhosphorusPhosphorus +231.5%
Contains less SodiumSodium -75.1%
Contains more SeleniumSelenium +512.1%
~equal in Magnesium ~36mg
~equal in Zinc ~0.55mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +57.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +106.6%
Contains more Vitamin B2Vitamin B2 +211.4%
Contains more Vitamin B3Vitamin B3 +2658.3%
Contains more Vitamin B5Vitamin B5 +574.1%
Contains more Vitamin B6Vitamin B6 +702.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +431.1%

All nutrients comparison - raw data values

Nutrient Refried beans Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Vitamin B3 0.367mg 10.123mg 61%
Vitamin B6 0.103mg 0.827mg 56%
Selenium 5.8µg 35.5µg 54%
Protein 4.98g 26.48g 43%
Phosphorus 92mg 305mg 30%
Histidine 153mg 0.711mg 22%
Vitamin B5 0.189mg 1.274mg 22%
Cholesterol 0mg 61mg 20%
Choline 21.2mg 112.6mg 17%
Fiber 3.7g 0g 15%
Vitamin B2 0.079mg 0.246mg 13%
Iron 1.44mg 0.52mg 12%
Sodium 370mg 92mg 12%
Manganese 0.289mg 0.013mg 12%
Vitamin C 6mg 0mg 7%
Vitamin B1 0.076mg 0.157mg 7%
Copper 0.129mg 0.076mg 6%
Vitamin A 0µg 58µg 6%
Vitamin E 0.09mg 0.99mg 6%
Polyunsaturated fat 0.543g 1.327g 5%
Carbs 13.55g 0g 5%
Fats 2.01g 5.57g 5%
Monounsaturated fat 0.601g 1.864g 3%
Calories 90kcal 156kcal 3%
Potassium 319mg 436mg 3%
Starch 7.43g 0g 3%
Vitamin K 2.1µg 0.1µg 2%
Saturated fat 0.631g 0.969g 2%
Calcium 29mg 11mg 2%
Folate 11µg 7µg 1%
Net carbs 9.85g 0g N/A
Magnesium 35mg 36mg 0%
Sugar 0.54g 0g N/A
Zinc 0.58mg 0.55mg 0%
Trans fat 0.016g 0.023g N/A
Tryptophan 0.065mg 0.335mg 0%
Threonine 0.231mg 1.247mg 0%
Isoleucine 0.242mg 1.274mg 0%
Leucine 0.438mg 2.185mg 0%
Lysine 0.377mg 2.574mg 0%
Methionine 0.083mg 0.858mg 0%
Phenylalanine 0.297mg 1.086mg 0%
Valine 0.287mg 1.461mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.5%
Contains more OtherOther +175.8%
Contains more ProteinProtein +431.7%
Contains more FatsFats +177.1%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +210.1%
Contains more Poly. FatPolyunsaturated fat +144.4%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.