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  6. Smoked salmon vs. Green bean raw

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

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How are smoked salmon and green bean raw different?

  • Smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, copper, and choline; however, green bean raw is richer in vitamin K and vitamin C.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Green bean raw has less sodium.
  • Smoked salmon has a lower glycemic index (0) than green bean raw (20).

Fish, salmon, chinook, smoked and Beans, snap, green, raw are the varieties used in this article.

Infographic

Smoked salmon vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CopperCopper +233.3%
Contains more ZincZinc +29.2%
Contains more PhosphorusPhosphorus +331.6%
Contains more SeleniumSelenium +5300%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +21.2%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1170.6%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +229.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +543.1%
Contains more Vitamin B5Vitamin B5 +286.7%
Contains more Vitamin B6Vitamin B6 +97.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +481.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34.6%
Contains more Vitamin B1Vitamin B1 +256.5%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +1550%
~equal in Vitamin B2 ~0.104mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Green 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%
Vitamin K 0.1µg 43µg 36%
Protein 18.28g 1.83g 33%
Sodium 672mg 6mg 29%
Vitamin B3 4.72mg 0.734mg 25%
Copper 0.23mg 0.069mg 18%
Phosphorus 164mg 38mg 18%
Vitamin C 0mg 12.2mg 14%
Choline 89mg 15.3mg 13%
Vitamin B5 0.87mg 0.225mg 13%
Fiber 0g 2.7g 11%
Vitamin B6 0.278mg 0.141mg 11%
Manganese 0.017mg 0.216mg 9%
Cholesterol 23mg 0mg 8%
Folate 2µg 33µg 8%
Fats 4.32g 0.22g 6%
Polyunsaturated fat 0.995g 0.113g 6%
Vitamin E 1.35mg 0.41mg 6%
Monounsaturated fat 2.023g 0.01g 5%
Vitamin B1 0.023mg 0.082mg 5%
Saturated fat 0.929g 0.05g 4%
Calories 117kcal 31kcal 4%
Calcium 11mg 37mg 3%
Fructose 1.39g 2%
Iron 0.85mg 1.03mg 2%
Magnesium 18mg 25mg 2%
Carbs 0g 6.97g 2%
Zinc 0.31mg 0.24mg 1%
Potassium 175mg 211mg 1%
Vitamin A 26µg 35µg 1%
Net carbs 0g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Vitamin B2 0.101mg 0.104mg 0%
Tryptophan 0.205mg 0.019mg 0%
Threonine 0.801mg 0.079mg 0%
Isoleucine 0.842mg 0.066mg 0%
Leucine 1.486mg 0.112mg 0%
Lysine 1.679mg 0.088mg 0%
Methionine 0.541mg 0.022mg 0%
Phenylalanine 0.714mg 0.067mg 0%
Valine 0.942mg 0.09mg 0%
Histidine 0.538mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +898.9%
Contains more FatsFats +1863.6%
Contains more OtherOther +718.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.4%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +20130%
Contains more Poly. FatPolyunsaturated fat +780.5%
Contains less Sat. FatSaturated fat -94.6%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.