Salmon vs. Black Beans

Nutrition comparison of Salmon and Black Beans


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus black beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in salmon and black beans:

  • Both salmon and black beans are high in potassium.
  • Black bean has signficantly more iron than salmon.
  • Black bean is an excellent source of dietary fiber.
  • For omega-3 fatty acids, salmon has more dha, epa and dpa than black bean.
  • Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
  • Salmon is an excellent source of Vitamin D and protein.
Detailed nutritional comparison of salmon and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Black Beans src

Calories and Carbs

calories

Salmon is high in calories and black bean has 28% less calories than salmon - salmon has 127 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Salmon has a macronutrient ratio of 67:0:33 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Black Beans
Protein 67% 26%
Carbohydrates ~ 71%
Fat 33% 3%
Alcohol ~ ~

carbohydrates

Salmon has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Black bean is an excellent source of dietary fiber and it has more dietary fiber than salmon - black bean has 6.9g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Black beans and salmon contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Salmon is an excellent source of protein and it has 240% more protein than black bean - salmon has 20.5g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both salmon and black beans are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

trans fat

Both salmon and black beans are low in trans fat - salmon has 0.03g of trans fat per 100 grams and black bean does not contain significant amounts.

cholesterol

Black bean has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and black bean does not contain significant amounts.

Vitamins

Vitamin C

Black bean has more Vitamin C than salmon - black bean has 2.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Salmon has more Vitamin A than black bean - salmon has 35ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than black bean - salmon has 435iu of Vitamin D per 100 grams and black bean does not contain significant amounts.

Vitamin E

Salmon and black beans contain similar amounts of Vitamin E - salmon has 0.4mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Salmon and black beans contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both salmon and black beans contain significant amounts of thiamin and riboflavin.

Salmon Black Beans
Thiamin 0.08 MG 0.14 MG
Riboflavin 0.105 MG 0.12 MG
Niacin 7.995 MG 0.62 MG
Pantothenic acid 1.03 MG 0.184 MG
Vitamin B6 0.611 MG 0.055 MG
Folate 4 UG 61 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Black bean has 400% more calcium than salmon - salmon has 7mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has signficantly more iron than salmon - salmon has 0.38mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both salmon and black beans are high in potassium. Salmon has 19% more potassium than black bean - salmon has 366mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, salmon has more DHA, EPA and DPA than black bean per 100 grams. Both salmon and black beans contain significant amounts of alpha linoleic acid (ALA).

Salmon Black Beans
alpha linoleic acid 0.047 G 0.057 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, both salmon and black beans contain significant amounts of linoleic acid.

Salmon Black Beans
other omega 6 0.004 G ~
linoleic acid 0.081 G 0.068 G
Total 0.085 G 0.068 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Salmon or Black Beans .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .

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FAQ

Does salmon or black beans contain more calories in 100 grams?
Salmon is high in calories and black bean has 30% less calories than salmon - salmon has 127 calories in 100g and black bean has 91 calories.

Is salmon or black beans better for protein?
Salmon is a fantastic source of protein and it has 240% more protein than black bean - salmon has 20.5g of protein per 100 grams and black bean has 6g of protein.

Does black beans or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and salmon has no carbs..

Does salmon or black beans contain more potassium?
Both salmon and black beans are high in potassium. Salmon has 20% more potassium than black bean - salmon has 366mg of potassium in 100 grams and black bean has 308mg of potassium.