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Sockeye salmon vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Important differences between sockeye salmon and lupin Bean Raw

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, and vitamin B3; however, lupin Bean Raw has more copper, manganese, folate, fiber, iron, and vitamin B1.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.

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

Infographic

Sockeye salmon vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +332.9%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +132.3%
Contains more IronIron +738.5%
Contains more CopperCopper +1244.7%
Contains more ZincZinc +763.6%
Contains more PhosphorusPhosphorus +44.3%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +18223.1%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +362.2%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more Vitamin B6Vitamin B6 +131.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +307.6%
Contains more FolateFolate +4971.4%

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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +544.9%
Contains more ProteinProtein +36.6%
Contains more FatsFats +74.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +429%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -16.2%
Contains more Mono. FatMonounsaturated fat +111.4%
Contains more Poly. FatPolyunsaturated fat +83.8%

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 Lupin Bean Raw
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Sockeye salmon Lupin Bean Raw DV% diff.
Vitamin B12 4.47µg 0µg 186%
Copper 0.076mg 1.022mg 105%
Manganese 0.013mg 2.382mg 103%
Folate 7µg 355µg 87%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Fiber 0g 18.9g 76%
Selenium 35.5µg 8.2µg 50%
Vitamin B3 10.123mg 2.19mg 50%
Iron 0.52mg 4.36mg 48%
Vitamin B1 0.157mg 0.64mg 40%
Magnesium 36mg 198mg 39%
Zinc 0.55mg 4.75mg 38%
Vitamin B6 0.827mg 0.357mg 36%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 20%
Phosphorus 305mg 440mg 19%
Protein 26.48g 36.17g 19%
Calcium 11mg 176mg 17%
Potassium 436mg 1013mg 17%
Carbs 0g 40.37g 13%
Calories 156kcal 371kcal 11%
Vitamin B5 1.274mg 0.75mg 10%
Vitamin E 0.99mg 7%
Polyunsaturated fat 1.327g 2.439g 7%
Vitamin A 58µg 0µg 6%
Fats 5.57g 9.74g 6%
Vitamin C 0mg 4.8mg 5%
Monounsaturated fat 1.864g 3.94g 5%
Sodium 92mg 15mg 3%
Vitamin B2 0.246mg 0.22mg 2%
Saturated fat 0.969g 1.156g 1%
Net carbs 0g 21.47g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.289mg 0%
Threonine 1.247mg 1.331mg 0%
Isoleucine 1.274mg 1.615mg 0%
Leucine 2.185mg 2.743mg 0%
Lysine 2.574mg 1.933mg 0%
Methionine 0.858mg 0.255mg 0%
Phenylalanine 1.086mg 1.435mg 0%
Valine 1.461mg 1.51mg 0%
Histidine 0.711mg 1.03mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Lupin Bean Raw
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
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
47%
Sockeye salmon
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.187g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $10.7)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw 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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.