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  6. Smoked salmon vs. Kidney beans raw

Smoked salmon vs. Kidney beans raw — In-Depth Nutrition Comparison

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The main differences between smoked salmon and kidney beans raw

  • Smoked salmon is richer in vitamin B12, vitamin D, and selenium, yet kidney beans raw is richer in fiber, folate, iron, copper, manganese, vitamin B1, and potassium.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Smoked salmon has a lower glycemic index than kidney beans raw.

Food types used in this article are Fish, salmon, chinook, smoked and Beans, kidney, all types, mature seeds, raw.

Infographic

Smoked salmon vs Kidney beans 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 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +912.5%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +703.4%
Contains more IronIron +864.7%
Contains more CopperCopper +316.5%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +148.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +5905.9%

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%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +513.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +129.1%
Contains more Vitamin B5Vitamin B5 +11.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2200%
Contains more Vitamin B2Vitamin B2 +116.8%
Contains more Vitamin B6Vitamin B6 +42.8%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +19600%

All nutrients comparison - raw data values

Nutrient Smoked salmon Kidney beans raw DV% diff.
Vitamin B12 3.26µg 0µg 136%
Fiber 0g 24.9g 100%
Folate 2µg 394µg 98%
Iron 0.85mg 8.2mg 92%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Copper 0.23mg 0.958mg 81%
Selenium 32.4µg 3.2µg 53%
Manganese 0.017mg 1.021mg 44%
Vitamin B1 0.023mg 0.529mg 42%
Potassium 175mg 1406mg 36%
Phosphorus 164mg 407mg 35%
Magnesium 18mg 140mg 29%
Sodium 672mg 24mg 28%
Zinc 0.31mg 2.79mg 23%
Carbs 0g 60.01g 20%
Vitamin B3 4.72mg 2.06mg 17%
Vitamin K 0.1µg 19µg 16%
Choline 89mg 16%
Calcium 11mg 143mg 13%
Protein 18.28g 23.58g 11%
Calories 117kcal 333kcal 11%
Vitamin B2 0.101mg 0.219mg 9%
Vitamin B6 0.278mg 0.397mg 9%
Vitamin E 1.35mg 0.22mg 8%
Cholesterol 23mg 0mg 8%
Vitamin C 0mg 4.5mg 5%
Monounsaturated fat 2.023g 0.064g 5%
Fats 4.32g 0.83g 5%
Saturated fat 0.929g 0.12g 4%
Polyunsaturated fat 0.995g 0.457g 4%
Vitamin A 26µg 0µg 3%
Vitamin B5 0.87mg 0.78mg 2%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Tryptophan 0.205mg 0.279mg 0%
Threonine 0.801mg 0.992mg 0%
Isoleucine 0.842mg 1.041mg 0%
Leucine 1.486mg 1.882mg 0%
Lysine 1.679mg 1.618mg 0%
Methionine 0.541mg 0.355mg 0%
Phenylalanine 0.714mg 1.275mg 0%
Valine 0.942mg 1.233mg 0%
Histidine 0.538mg 0.656mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +420.5%
Contains more WaterWater +512.8%
Contains more OtherOther +41%
Contains more ProteinProtein +29%
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +3060.9%
Contains more Poly. FatPolyunsaturated fat +117.7%
Contains less Sat. FatSaturated fat -87.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.