Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
fava bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and fava bean:
Both fava bean and salmon are high in calories. Fava bean is very similar to fava bean for calories - fava bean has 110 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 fava bean per calorie. Salmon has a macronutrient ratio of 67:0:33 and for fava bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Salmon | Fava Bean | |
---|---|---|
Protein | 67% | 27% |
Carbohydrates | ~ | 70% |
Fat | 33% | 3% |
Alcohol | ~ | ~ |
Salmon has less carbohydrates than fava bean - fava bean has 19.7g of total carbs per 100 grams and salmon does not contain significant amounts.
Fava bean is an excellent source of dietary fiber and it has more dietary fiber than salmon - fava bean has 5.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Salmon has less sugar than fava bean - fava bean has 1.8g of sugar per 100 grams and salmon does not contain significant amounts.
Salmon is an excellent source of protein and it has 170% more protein than fava bean - fava bean has 7.6g of protein per 100 grams and salmon has 20.5g of protein.
Both fava bean and salmon are low in saturated fat - fava bean has 0.07g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
Both salmon and fava bean are low in trans fat - salmon has 0.03g of trans fat per 100 grams and fava bean does not contain significant amounts.
Fava bean has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and fava bean does not contain significant amounts.
Fava bean and salmon contain similar amounts of Vitamin C - fava bean has 0.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Salmon has 34 times more Vitamin A than fava bean - fava bean has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Salmon is an excellent source of Vitamin D and it has more Vitamin D than fava bean - salmon has 435iu of Vitamin D per 100 grams and fava bean does not contain significant amounts.
Fava bean and salmon contain similar amounts of Vitamin E - fava bean has 0.02mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Fava bean and salmon contain similar amounts of Vitamin K - fava bean has 2.9ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, fava bean contains more folate. Both salmon and fava bean contain significant amounts of thiamin and riboflavin.
Salmon | Fava Bean | |
---|---|---|
Thiamin | 0.08 MG | 0.097 MG |
Riboflavin | 0.105 MG | 0.089 MG |
Niacin | 7.995 MG | 0.711 MG |
Pantothenic acid | 1.03 MG | 0.157 MG |
Vitamin B6 | 0.611 MG | 0.072 MG |
Folate | 4 UG | 104 UG |
Vitamin B12 | 4.15 UG | ~ |
Fava bean has signficantly more calcium than salmon - fava bean has 36mg of calcium per 100 grams and salmon has 7mg of calcium.
Fava bean has 295% more iron than salmon - fava bean has 1.5mg of iron per 100 grams and salmon has 0.38mg of iron.
Both fava bean and salmon are high in potassium. Salmon has 37% more potassium than fava bean - fava bean has 268mg of potassium per 100 grams and salmon has 366mg of potassium.
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than fava bean per 100 grams.
Salmon | Fava Bean | |
---|---|---|
alpha linoleic acid | 0.047 G | 0.012 G |
DHA | 0.333 G | ~ |
EPA | 0.182 G | ~ |
DPA | 0.047 G | ~ |
Total | 0.609 G | 0.012 G |
Comparing omega-6 fatty acids, both salmon and fava bean contain significant amounts of linoleic acid.
Salmon | Fava Bean | |
---|---|---|
other omega 6 | 0.004 G | ~ |
linoleic acid | 0.081 G | 0.152 G |
Total | 0.085 G | 0.152 G |
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.
Salmon g
()
|
Daily Values (%) |
Cooked Fava Bean g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||