Salmon vs. Green Bean
Nutrition comparison of Salmon and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and green bean:
- Both green bean and salmon are high in potassium.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than green bean.
- Green bean has signficantly more calcium than salmon.
- Green bean is a great source of Vitamin C and dietary fiber.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and green bean has 76% less calories than salmon - green bean has 31 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Salmon has a macronutrient ratio of 67:0:33 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Green Bean | |
|---|---|---|
| Protein | 67% | 20% |
| Carbohydrates | ~ | 76% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than salmon - green bean has 2.7g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 10 times more protein than green bean - green bean has 1.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both green bean and salmon are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and green bean are low in trans fat - salmon has 0.03g of trans fat per 100 grams and green bean does not contain significant amounts.
cholesterol
Green bean has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than salmon - green bean has 12.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Green bean and salmon contain similar amounts of Vitamin A - green bean has 35ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than green bean - salmon has 435iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Vitamin E
Green bean and salmon contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Green bean has 106 times more Vitamin K than salmon - green bean has 43ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate. Both salmon and green bean contain significant amounts of thiamin and riboflavin.
| Salmon | Green Bean | |
|---|---|---|
| Thiamin | 0.08 MG | 0.082 MG |
| Riboflavin | 0.105 MG | 0.104 MG |
| Niacin | 7.995 MG | 0.734 MG |
| Pantothenic acid | 1.03 MG | 0.225 MG |
| Vitamin B6 | 0.611 MG | 0.141 MG |
| Folate | 4 UG | 33 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Green bean has signficantly more calcium than salmon - green bean has 37mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Green bean has 171% more iron than salmon - green bean has 1mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both green bean and salmon are high in potassium. Salmon has 73% more potassium than green bean - green bean has 211mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than green bean per 100 grams. Both salmon and green bean contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.069 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and green bean contain significant amounts of linoleic acid.
| Salmon | Green Bean | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.044 G |
| Total | 0.085 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Green Bean (Beans, snap, green, raw) .
Salmon 318g
(
fillet
)
|
Daily Values (%) |
Green Bean 100g
(
cup 1/2" pieces
)
|
|||||
|---|---|---|---|---|---|---|---|
| 404KCAL 20% |
|
>999% | calories | 5% |
|
31KCAL 2% | |
|
|
5% | carbohydrates | >999% |
|
7G 3% | ||
|
|
5% | dietary fiber | >999% |
|
2.7G 11% | ||
| 5% | sugar | >999% | 3.3G | ||||
| 14G 22% |
|
>999% | total fat | 5% |
|
0.22G 0.3% | |
| 2.6G 14% |
|
>999% | saturated fat | 5% |
|
0.05G 0.3% | |
| 4.3G | >999% | monounsaturated fat | 5% | 0.01G | |||
| 2.6G | >999% | polyunsaturated fat | 5% | 0.11G | |||
| 0.11G | >999% | trans fat | 5% | ||||
| 146MG | >999% | cholesterol | 5% | ||||
| 239MG 16% |
|
>999% | sodium | 5% |
|
6MG 0.4% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 111UG 16% |
|
217% | Vitamin A | 5% |
|
35UG 5% | |
|
|
5% | Vitamin C | >999% |
|
12MG 16% | ||
| 1383IU 277% |
|
>999% | Vitamin D | 5% |
|
||
| 22MG 2% |
|
5% | calcium | 68% |
|
37MG 4% | |
| 1.2MG 7% |
|
20% | iron | 5% |
|
1MG 6% | |
| 86MG 28% |
|
244% | magnesium | 5% |
|
25MG 8% | |
| 1164MG 51% |
|
452% | potassium | 5% |
|
211MG 9% | |
| 0.25MG 23% |
|
212% | thiamin (Vit B1) | 5% |
|
0.08MG 8% | |
| 0.33MG 30% |
|
230% | riboflavin (Vit B2) | 5% |
|
0.1MG 10% | |
| 25MG 182% |
|
>999% | niacin (Vit B3) | 5% |
|
0.73MG 5% | |
| 1.9MG 150% |
|
>999% | Vitamin B6 | 5% |
|
0.14MG 11% | |
| 3.3MG 66% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.23MG 5% | |
| 13UG 3% |
|
5% | folate (Vit B9) | 154% |
|
33UG 8% | |
| 13UG 550% |
|
>999% | Vitamin B12 | 5% |
|
||
| 1.3MG 9% |
|
217% | Vitamin E | 5% |
|
0.41MG 3% | |
| 1.3UG 1% |
|
5% | Vitamin K | >999% |
|
43UG 48% | |
| 65G 130% |
|
>999% | protein | 5% |
|
1.8G 4% | |
| 301MG 71% |
|
>999% | choline | 5% |
|
15MG 4% | |
| 0.2MG 17% |
|
185% | copper | 5% |
|
0.07MG 6% | |
|
|
5% | fluoride | >999% |
|
19UG 1% | ||
| 0.03MG 2% |
|
5% | manganese | 631% |
|
0.22MG 12% | |
| 830MG 119% |
|
>999% | phosphorus | 5% |
|
38MG 5% | |
| 100UG 182% |
|
>999% | selenium | 5% |
|
0.6UG 1% | |
| 1.2MG 16% |
|
400% | zinc | 5% |
|
0.24MG 3% | |
| 240G | 167% | Water | 5% | 90G | |||
| 5% | Starch | >999% | 0.88G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does green bean or salmon contain more calories in 100 grams?Salmon is high in calories and green bean has 80% less calories than salmon - green bean has 31 calories in 100g and salmon has 127 calories.
Is green bean or salmon better for protein?
Salmon is a fantastic source of protein and it has 10 times more protein than green bean - green bean has 1.8g of protein per 100 grams and salmon has 20.5g of protein.
Does green bean or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than green bean - green bean has 7g of carbs for 100g and salmon has no carbs..
Does green bean or salmon contain more potassium?
Both green bean and salmon are high in potassium. Salmon has 70% more potassium than green bean - green bean has 211mg of potassium in 100 grams and salmon has 366mg of potassium.