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  6. Smoked salmon vs. Beans

Smoked salmon vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between smoked salmon and beans?

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and choline, while beans are higher in fiber, vitamin B1, and zinc.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% higher.
  • Beans are lower in sodium.
  • Beans have a higher glycemic index (33) than smoked salmon (0).

We used Fish, salmon, chinook, smoked and Beans, baked, canned, no salt added types in this comparison.

Infographic

Smoked salmon vs Beans 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +193.1%
Contains more CopperCopper +11.7%
Contains more PhosphorusPhosphorus +57.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +620%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +69.1%
Contains more ZincZinc +351.6%
Contains less SodiumSodium -99.9%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +420%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +997.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +189%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +1100%

All nutrients comparison - raw data values

Nutrient Smoked salmon Beans DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 4.5µg 51%
Sodium 672mg 1mg 29%
Vitamin B3 4.72mg 0.43mg 27%
Protein 18.28g 4.8g 27%
Fiber 0g 5.5g 22%
Vitamin B5 0.87mg 17%
Vitamin B1 0.023mg 0.15mg 11%
Vitamin B6 0.278mg 0.13mg 11%
Choline 89mg 30.8mg 11%
Zinc 0.31mg 1.4mg 10%
Phosphorus 164mg 104mg 9%
Vitamin E 1.35mg 0.15mg 8%
Cholesterol 23mg 0mg 8%
Iron 0.85mg 0.29mg 7%
Carbs 0g 20.49g 7%
Fats 4.32g 0.4g 6%
Folate 2µg 24µg 6%
Polyunsaturated fat 0.995g 0.172g 5%
Monounsaturated fat 2.023g 0.035g 5%
Calcium 11mg 50mg 4%
Potassium 175mg 296mg 4%
Saturated fat 0.929g 0.103g 4%
Magnesium 18mg 32mg 3%
Vitamin B2 0.101mg 0.06mg 3%
Vitamin C 0mg 3.1mg 3%
Copper 0.23mg 0.206mg 3%
Vitamin A 26µg 5µg 2%
Calories 117kcal 105kcal 1%
Vitamin K 0.1µg 0.8µg 1%
Manganese 0.017mg 1%
Net carbs 0g 14.99g N/A
Sugar 0g 7.78g N/A
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +280.8%
Contains more FatsFats +980%
Contains more OtherOther +215.8%
Contains more CarbsCarbs +∞%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +5680%
Contains more Poly. FatPolyunsaturated fat +478.5%
Contains less Sat. FatSaturated fat -88.9%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.