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  6. Sockeye salmon vs. Black turtle bean

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

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Important differences between sockeye salmon and black turtle bean

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, and vitamin B3; however, black turtle bean has more folate, copper, iron, fiber, vitamin B1, and manganese.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Black turtle bean has a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Beans, black turtle, mature seeds, raw.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +1009.4%
Contains more MagnesiumMagnesium +344.4%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +244%
Contains more IronIron +1573.1%
Contains more CopperCopper +1215.8%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +44.3%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +7592.3%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +371.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +417.8%
Contains more Vitamin B5Vitamin B5 +41.7%
Contains more Vitamin B6Vitamin B6 +189.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +473.2%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +6242.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 ProteinProtein +24.6%
Contains more FatsFats +518.9%
Contains more WaterWater +512.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +480.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +2289.7%
Contains more Poly. FatPolyunsaturated fat +242.9%
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.
Sockeye salmon Black turtle bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Sockeye salmon Black turtle bean DV% diff.
Vitamin B12 4.47µg 0µg 186%
Folate 7µg 444µg 109%
Copper 0.076mg 1mg 103%
Iron 0.52mg 8.7mg 102%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Vitamin B1 0.157mg 0.9mg 62%
Fiber 0g 15.5g 62%
Selenium 35.5µg 3.2µg 59%
Vitamin B3 10.123mg 1.955mg 51%
Manganese 0.013mg 1mg 43%
Vitamin B6 0.827mg 0.286mg 42%
Potassium 436mg 1500mg 31%
Magnesium 36mg 160mg 30%
Carbs 0g 63.25g 21%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 20%
Phosphorus 305mg 440mg 19%
Calcium 11mg 160mg 15%
Zinc 0.55mg 2.2mg 15%
Protein 26.48g 21.25g 10%
Calories 156kcal 339kcal 9%
Vitamin B5 1.274mg 0.899mg 8%
Fats 5.57g 0.9g 7%
Vitamin A 58µg 0µg 6%
Polyunsaturated fat 1.327g 0.387g 6%
Vitamin E 0.99mg 0.21mg 5%
Vitamin K 0.1µg 5.6µg 5%
Vitamin B2 0.246mg 0.193mg 4%
Sodium 92mg 9mg 4%
Monounsaturated fat 1.864g 0.078g 4%
Saturated fat 0.969g 0.232g 3%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.252mg 0%
Threonine 1.247mg 0.894mg 0%
Isoleucine 1.274mg 0.938mg 0%
Leucine 2.185mg 1.697mg 0%
Lysine 2.574mg 1.459mg 0%
Methionine 0.858mg 0.32mg 0%
Phenylalanine 1.086mg 1.149mg 0%
Valine 1.461mg 1.112mg 0%
Histidine 0.711mg 0.592mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye 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
113%
Sockeye salmon
60%
Black turtle bean
Minerals Daily Need Coverage Score
47%
Sockeye salmon
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.737g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $11.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.