Salmon vs. Kidney Beans
Nutrition comparison of Salmon and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and kidney beans:
- Both salmon and kidney beans are high in calories, potassium and protein.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both salmon and kidney beans are high in calories. Salmon has a little more calories (5%) than kidney bean by weight - salmon has 127 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Salmon has a macronutrient ratio of 67:0:33 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Kidney Beans | |
|---|---|---|
| Protein | 67% | 26% |
| Carbohydrates | ~ | 67% |
| Fat | 33% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than salmon - kidney bean has 6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both salmon and kidney beans are high in protein. Salmon has 152% more protein than kidney bean - salmon has 20.5g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both salmon and kidney beans are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both salmon and kidney beans are low in trans fat - salmon has 0.03g of trans fat per 100 grams and kidney bean does not contain significant amounts.
cholesterol
Kidney bean has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and salmon contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than kidney bean - salmon has 35ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than kidney bean - salmon has 435iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Salmon and kidney beans contain similar amounts of Vitamin E - salmon has 0.4mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Salmon and kidney beans contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate. Both salmon and kidney beans contain significant amounts of thiamin.
| Salmon | Kidney Beans | |
|---|---|---|
| Thiamin | 0.08 MG | 0.06 MG |
| Riboflavin | 0.105 MG | 0.015 MG |
| Niacin | 7.995 MG | 0.417 MG |
| Pantothenic acid | 1.03 MG | ~ |
| Vitamin B6 | 0.611 MG | 0.113 MG |
| Folate | 4 UG | 23 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Kidney bean is a great source of calcium and it has 729% more calcium than salmon - salmon has 7mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 295% more iron than salmon - salmon has 0.38mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both salmon and kidney beans are high in potassium. Salmon has 46% more potassium than kidney bean - salmon has 366mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than kidney bean per 100 grams.
| Salmon | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.132 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than salmon per 100 grams.
| Salmon | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.217 G |
| Total | 0.085 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Salmon g
()
|
Daily Values (%) |
Kidney Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 | |||
FAQ
Does salmon or kidney beans contain more calories in 100 grams?Both salmon and kidney beans are high in calories. Salmon has a little more calories ( 10%) than kidney bean by weight - salmon has 127 calories in 100g and kidney bean has 121 calories.
Is salmon or kidney beans better for protein?
Both salmon and kidney beans are high in protein. Salmon has 150% more protein than kidney bean - salmon has 20.5g of protein per 100 grams and kidney bean has 8.1g of protein.
Does kidney beans or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and salmon has no carbs..
Does salmon or kidney beans contain more potassium?
Both salmon and kidney beans are high in potassium. Salmon has 50% more potassium than kidney bean - salmon has 366mg of potassium in 100 grams and kidney bean has 250mg of potassium.