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  6. Smoked salmon vs. Navy bean raw

Smoked salmon vs. Navy bean raw — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and navy bean raw

  • Smoked salmon has more vitamin B12, vitamin D, selenium, and vitamin B3; however, navy bean raw is higher in folate, vitamin B1, vitamin C, magnesium, and manganese.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than navy bean raw.
  • Navy bean raw has less sodium.
  • The glycemic index of navy bean raw is higher.

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

Infographic

Smoked salmon vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PhosphorusPhosphorus +64%
Contains more SeleniumSelenium +5300%
Contains more MagnesiumMagnesium +461.1%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +127.1%
Contains more CopperCopper +54.8%
Contains more ZincZinc +187.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2300%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +286.9%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1595.7%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more FolateFolate +6500%
~equal in Vitamin B5 ~0.825mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Navy bean raw DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 0.6µg 58%
Folate 2µg 132µg 33%
Vitamin B1 0.023mg 0.39mg 31%
Sodium 672mg 13mg 29%
Protein 18.28g 6.15g 24%
Vitamin B3 4.72mg 1.22mg 22%
Vitamin C 0mg 18.8mg 21%
Magnesium 18mg 101mg 20%
Manganese 0.017mg 0.408mg 17%
Choline 89mg 16%
Iron 0.85mg 1.93mg 14%
Copper 0.23mg 0.356mg 14%
Vitamin E 1.35mg 9%
Vitamin B2 0.101mg 0.215mg 9%
Phosphorus 164mg 100mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B6 0.278mg 0.191mg 7%
Fats 4.32g 0.7g 6%
Monounsaturated fat 2.023g 0.052g 5%
Zinc 0.31mg 0.89mg 5%
Saturated fat 0.929g 0.085g 4%
Potassium 175mg 307mg 4%
Carbs 0g 13.05g 4%
Polyunsaturated fat 0.995g 0.407g 4%
Calories 117kcal 67kcal 3%
Vitamin A 26µg 0µg 3%
Vitamin B5 0.87mg 0.825mg 1%
Net carbs 0g 13.05g N/A
Calcium 11mg 15mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0.064mg 0%
Threonine 0.801mg 0.258mg 0%
Isoleucine 0.842mg 0.273mg 0%
Leucine 1.486mg 0.442mg 0%
Lysine 1.679mg 0.35mg 0%
Methionine 0.541mg 0.064mg 0%
Phenylalanine 0.714mg 0.31mg 0%
Valine 0.942mg 0.316mg 0%
Histidine 0.538mg 0.172mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +197.2%
Contains more FatsFats +517.1%
Contains more OtherOther +468.4%
Contains more CarbsCarbs +∞%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3790.4%
Contains more Poly. FatPolyunsaturated fat +144.5%
Contains less Sat. FatSaturated fat -90.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.