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  6. Sockeye salmon vs. Navy bean raw

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

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Important differences between sockeye salmon and navy bean raw

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus; however, navy bean raw has more folate, copper, and vitamin C.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Navy bean raw is lower in cholesterol.
  • Navy bean raw has a higher glycemic index than sockeye salmon.

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

Infographic

Sockeye 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 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PotassiumPotassium +42%
Contains more PhosphorusPhosphorus +205%
Contains more SeleniumSelenium +5816.7%
Contains more MagnesiumMagnesium +180.6%
Contains more CalciumCalcium +36.4%
Contains more IronIron +271.2%
Contains more CopperCopper +368.4%
Contains more ZincZinc +61.8%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +3038.5%

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 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 B2Vitamin B2 +14.4%
Contains more Vitamin B3Vitamin B3 +729.8%
Contains more Vitamin B5Vitamin B5 +54.4%
Contains more Vitamin B6Vitamin B6 +333%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +148.4%
Contains more FolateFolate +1785.7%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Navy bean raw DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Selenium 35.5µg 0.6µg 63%
Vitamin B3 10.123mg 1.22mg 56%
Vitamin B6 0.827mg 0.191mg 49%
Protein 26.48g 6.15g 41%
Copper 0.076mg 0.356mg 31%
Folate 7µg 132µg 31%
Phosphorus 305mg 100mg 29%
Vitamin C 0mg 18.8mg 21%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 20%
Vitamin B1 0.157mg 0.39mg 19%
Iron 0.52mg 1.93mg 18%
Manganese 0.013mg 0.408mg 17%
Magnesium 36mg 101mg 15%
Vitamin B5 1.274mg 0.825mg 9%
Vitamin E 0.99mg 7%
Fats 5.57g 0.7g 7%
Vitamin A 58µg 0µg 6%
Polyunsaturated fat 1.327g 0.407g 6%
Monounsaturated fat 1.864g 0.052g 5%
Saturated fat 0.969g 0.085g 4%
Calories 156kcal 67kcal 4%
Potassium 436mg 307mg 4%
Carbs 0g 13.05g 4%
Sodium 92mg 13mg 3%
Zinc 0.55mg 0.89mg 3%
Vitamin B2 0.246mg 0.215mg 2%
Net carbs 0g 13.05g N/A
Calcium 11mg 15mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.064mg 0%
Threonine 1.247mg 0.258mg 0%
Isoleucine 1.274mg 0.273mg 0%
Leucine 2.185mg 0.442mg 0%
Lysine 2.574mg 0.35mg 0%
Methionine 0.858mg 0.064mg 0%
Phenylalanine 1.086mg 0.31mg 0%
Valine 1.461mg 0.316mg 0%
Histidine 0.711mg 0.172mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

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
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 +330.6%
Contains more FatsFats +695.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.6%
Contains more OtherOther +53.2%

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
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 +3484.6%
Contains more Poly. FatPolyunsaturated fat +226%
Contains less Sat. FatSaturated fat -91.2%

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. 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.