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Smoked salmon vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between smoked salmon and winged bean?

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, and vitamin B6, while winged bean is higher in copper, vitamin B1, and manganese.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% higher.
  • Winged bean is lower in sodium.
  • Winged bean has a higher glycemic index (32) than smoked salmon (0).

We used Fish, salmon, chinook, smoked and Winged bean tuber, raw types in this comparison.

Infographic

Smoked salmon vs Winged 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more PhosphorusPhosphorus +264.4%
Contains more SeleniumSelenium +4528.6%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +234.9%
Contains more IronIron +135.3%
Contains more CopperCopper +502.6%
Contains more ZincZinc +348.4%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +3029.4%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +187.8%
Contains more Vitamin B5Vitamin B5 +650%
Contains more Vitamin B6Vitamin B6 +270.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1547.8%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more FolateFolate +850%
~equal in Vitamin C ~0mg

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +57.6%
Contains more FatsFats +380%
Contains more WaterWater +25.4%
Contains more OtherOther +170%
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +764.5%
Contains more Poly. FatPolyunsaturated fat +471.8%
Contains less Sat. FatSaturated fat -76.1%

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 Winged bean
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Smoked salmon Winged bean DV% diff.
Vitamin B12 3.26µg 0µg 136%
Copper 0.23mg 1.386mg 128%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 0.7µg 58%
Vitamin B1 0.023mg 0.379mg 30%
Sodium 672mg 35mg 28%
Manganese 0.017mg 0.532mg 22%
Vitamin B3 4.72mg 1.64mg 19%
Phosphorus 164mg 45mg 17%
Choline 89mg 16%
Vitamin B6 0.278mg 0.075mg 16%
Vitamin B5 0.87mg 0.116mg 15%
Iron 0.85mg 2mg 14%
Protein 18.28g 11.6g 13%
Potassium 175mg 586mg 12%
Zinc 0.31mg 1.39mg 10%
Vitamin E 1.35mg 9%
Carbs 0g 28.1g 9%
Cholesterol 23mg 0mg 8%
Polyunsaturated fat 0.995g 0.174g 5%
Fats 4.32g 0.9g 5%
Monounsaturated fat 2.023g 0.234g 4%
Vitamin B2 0.101mg 0.149mg 4%
Folate 2µg 19µg 4%
Saturated fat 0.929g 0.222g 3%
Vitamin A 26µg 0µg 3%
Calories 117kcal 148kcal 2%
Calcium 11mg 30mg 2%
Magnesium 18mg 24mg 1%
Net carbs 0g 28.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0.252mg 0%
Threonine 0.801mg 0.451mg 0%
Isoleucine 0.842mg 0.425mg 0%
Leucine 1.486mg 0.64mg 0%
Lysine 1.679mg 0.592mg 0%
Methionine 0.541mg 0.143mg 0%
Phenylalanine 0.714mg 0.451mg 0%
Valine 0.942mg 0.599mg 0%
Histidine 0.538mg 0.241mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Winged 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
15%
Winged bean
Minerals Daily Need Coverage Score
49%
Smoked salmon
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 637mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.707g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $13.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.