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  6. Smoked salmon vs. Black turtle bean

Smoked salmon vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and black turtle bean

  • Smoked salmon has more vitamin B12, vitamin D, and selenium; however, black turtle bean is higher in folate, iron, copper, vitamin B1, fiber, manganese, and phosphorus.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than black turtle bean.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Beans, black turtle, mature seeds, raw.

Infographic

Smoked salmon vs Black turtle bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +912.5%
Contains more MagnesiumMagnesium +788.9%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +757.1%
Contains more IronIron +923.5%
Contains more CopperCopper +334.8%
Contains more ZincZinc +609.7%
Contains more PhosphorusPhosphorus +168.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5782.4%

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.
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%
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% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +542.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +141.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3813%
Contains more Vitamin B2Vitamin B2 +91.1%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +22100%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B6 ~0.286mg

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +380%
Contains more WaterWater +554.5%
Contains more OtherOther +50%
Contains more ProteinProtein +16.2%
Contains more CarbsCarbs +∞%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +2493.6%
Contains more Poly. FatPolyunsaturated fat +157.1%
Contains less Sat. FatSaturated fat -75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Black turtle bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Black turtle bean DV% diff.
Vitamin B12 3.26µg 0µg 136%
Folate 2µg 444µg 111%
Iron 0.85mg 8.7mg 98%
Vitamin D 17.1µg 0µg 86%
Copper 0.23mg 1mg 86%
Vitamin D 685IU 0IU 86%
Vitamin B1 0.023mg 0.9mg 73%
Fiber 0g 15.5g 62%
Selenium 32.4µg 3.2µg 53%
Manganese 0.017mg 1mg 43%
Phosphorus 164mg 440mg 39%
Potassium 175mg 1500mg 39%
Magnesium 18mg 160mg 34%
Sodium 672mg 9mg 29%
Carbs 0g 63.25g 21%
Zinc 0.31mg 2.2mg 17%
Vitamin B3 4.72mg 1.955mg 17%
Choline 89mg 16%
Calcium 11mg 160mg 15%
Calories 117kcal 339kcal 11%
Cholesterol 23mg 0mg 8%
Vitamin E 1.35mg 0.21mg 8%
Vitamin B2 0.101mg 0.193mg 7%
Protein 18.28g 21.25g 6%
Vitamin K 0.1µg 5.6µg 5%
Fats 4.32g 0.9g 5%
Monounsaturated fat 2.023g 0.078g 5%
Polyunsaturated fat 0.995g 0.387g 4%
Vitamin A 26µg 0µg 3%
Saturated fat 0.929g 0.232g 3%
Vitamin B5 0.87mg 0.899mg 1%
Vitamin B6 0.278mg 0.286mg 1%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Tryptophan 0.205mg 0.252mg 0%
Threonine 0.801mg 0.894mg 0%
Isoleucine 0.842mg 0.938mg 0%
Leucine 1.486mg 1.697mg 0%
Lysine 1.679mg 1.459mg 0%
Methionine 0.541mg 0.32mg 0%
Phenylalanine 0.714mg 1.149mg 0%
Valine 0.942mg 1.112mg 0%
Histidine 0.538mg 0.592mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
76%
Smoked salmon
60%
Black turtle bean
Minerals Daily Need Coverage Score
49%
Smoked salmon
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 663mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.697g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $12.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.