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  6. Sockeye salmon vs. Winged bean

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

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A recap on differences between sockeye salmon and winged bean

  • Sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, phosphorus, and vitamin B5, yet winged bean is higher in copper and manganese.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than winged bean.
  • The amount of cholesterol in winged bean is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Winged bean tuber, raw.

Infographic

Sockeye 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 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more PhosphorusPhosphorus +577.8%
Contains more SeleniumSelenium +4971.4%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +284.6%
Contains more CopperCopper +1723.7%
Contains more ZincZinc +152.7%
Contains less SodiumSodium -62%
Contains more ManganeseManganese +3992.3%

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% 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 B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +517.3%
Contains more Vitamin B5Vitamin B5 +998.3%
Contains more Vitamin B6Vitamin B6 +1002.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +141.4%
Contains more FolateFolate +171.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Winged bean DV% diff.
Vitamin B12 4.47µg 0µg 186%
Copper 0.076mg 1.386mg 146%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Selenium 35.5µg 0.7µg 63%
Vitamin B6 0.827mg 0.075mg 58%
Vitamin B3 10.123mg 1.64mg 53%
Phosphorus 305mg 45mg 37%
Protein 26.48g 11.6g 30%
Manganese 0.013mg 0.532mg 23%
Vitamin B5 1.274mg 0.116mg 23%
Choline 112.6mg 20%
Cholesterol 61mg 0mg 20%
Iron 0.52mg 2mg 19%
Vitamin B1 0.157mg 0.379mg 19%
Carbs 0g 28.1g 9%
Polyunsaturated fat 1.327g 0.174g 8%
Zinc 0.55mg 1.39mg 8%
Vitamin E 0.99mg 7%
Vitamin B2 0.246mg 0.149mg 7%
Fats 5.57g 0.9g 7%
Vitamin A 58µg 0µg 6%
Potassium 436mg 586mg 4%
Monounsaturated fat 1.864g 0.234g 4%
Folate 7µg 19µg 3%
Saturated fat 0.969g 0.222g 3%
Magnesium 36mg 24mg 3%
Calcium 11mg 30mg 2%
Sodium 92mg 35mg 2%
Calories 156kcal 148kcal 0%
Net carbs 0g 28.1g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.252mg 0%
Threonine 1.247mg 0.451mg 0%
Isoleucine 1.274mg 0.425mg 0%
Leucine 2.185mg 0.64mg 0%
Lysine 2.574mg 0.592mg 0%
Methionine 0.858mg 0.143mg 0%
Phenylalanine 1.086mg 0.451mg 0%
Valine 1.461mg 0.599mg 0%
Histidine 0.711mg 0.241mg 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
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 +128.3%
Contains more FatsFats +518.9%
Contains more WaterWater +17.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +222.6%

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
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 +696.6%
Contains more Poly. FatPolyunsaturated fat +662.6%
Contains less Sat. FatSaturated fat -77.1%

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. 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.