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  6. Soup beans vs. Salmon raw

Soup beans vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between soup beans and salmon raw

  • Soup beans have more vitamin A and fiber; however, salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, vitamin B2, and phosphorus.
  • Salmon raw covers your daily need for vitamin B12, 131% more than soup beans.
  • Salmon raw has less sodium.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Soup, bean with ham, canned, chunky, ready-to-serve and Fish, salmon, Atlantic, wild, raw.

Infographic

Soup beans vs Salmon 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +166.7%
Contains more IronIron +66.3%
Contains more ManganeseManganese +1712.5%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +180%
Contains more CopperCopper +56.3%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +239%
Contains less SodiumSodium -89%
Contains more SeleniumSelenium +429%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +575%
Contains more Vitamin B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +1022.9%
Contains more Vitamin B5Vitamin B5 +4060%
Contains more Vitamin B6Vitamin B6 +1536%
Contains more Vitamin B12Vitamin B12 +10500%
Contains more FolateFolate +108.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Salmon raw DV% diff.
Vitamin B12 0.03µg 3.18µg 131%
Vitamin B6 0.05mg 0.818mg 59%
Selenium 6.9µg 36.5µg 54%
Vitamin B3 0.7mg 7.86mg 45%
Vitamin B5 0.04mg 1.664mg 32%
Protein 5.19g 19.84g 29%
Vitamin B2 0.06mg 0.38mg 25%
Phosphorus 59mg 200mg 20%
Fiber 4.6g 0g 18%
Cholesterol 9mg 55mg 15%
Sodium 400mg 44mg 15%
Polyunsaturated fat 0.39g 2.539g 14%
Vitamin B1 0.06mg 0.226mg 14%
Manganese 0.29mg 0.016mg 12%
Copper 0.16mg 0.25mg 10%
Potassium 175mg 490mg 9%
Vitamin A 81µg 12µg 8%
Iron 1.33mg 0.8mg 7%
Carbs 11.16g 0g 4%
Fats 3.5g 6.34g 4%
Folate 12µg 25µg 3%
Saturated fat 1.37g 0.981g 2%
Calories 95kcal 142kcal 2%
Zinc 0.44mg 0.64mg 2%
Calcium 32mg 12mg 2%
Magnesium 19mg 29mg 2%
Vitamin C 1.8mg 0mg 2%
Monounsaturated fat 1.58g 2.103g 1%
Net carbs 6.56g 0g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%
Contains more ProteinProtein +282.3%
Contains more FatsFats +81.1%
Contains more OtherOther +250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -28.4%
Contains more Mono. FatMonounsaturated fat +33.1%
Contains more Poly. FatPolyunsaturated fat +551%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.