Salmon vs. Pinto Beans
Nutrition comparison of Salmon and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and pinto beans:
- Both pinto beans and salmon are high in calories and potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pinto 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 Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pinto beans and salmon are high in calories. Pinto bean is very similar to pinto bean for calories - pinto bean has 114 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 pinto beans per calorie. Salmon has a macronutrient ratio of 67:0:33 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Pinto Beans | |
|---|---|---|
| Protein | 67% | 24% |
| Carbohydrates | ~ | 69% |
| Fat | 33% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than pinto bean - pinto bean has 20.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has more dietary fiber than salmon - pinto bean has 5.5g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Pinto beans and salmon contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 193% more protein than pinto bean - pinto bean has 7g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both pinto beans and salmon are low in saturated fat - pinto bean has 0.16g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and pinto beans are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pinto bean does not contain significant amounts.
cholesterol
Pinto bean has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and salmon contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than pinto bean - salmon has 35ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than pinto bean - salmon has 435iu of Vitamin D per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than pinto bean - salmon has 0.4mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Salmon and pinto beans contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pinto bean contains more folate. Both salmon and pinto beans contain significant amounts of thiamin.
| Salmon | Pinto Beans | |
|---|---|---|
| Thiamin | 0.08 MG | 0.052 MG |
| Riboflavin | 0.105 MG | 0.019 MG |
| Niacin | 7.995 MG | 0.272 MG |
| Pantothenic acid | 1.03 MG | ~ |
| Vitamin B6 | 0.611 MG | ~ |
| Folate | 4 UG | 24 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 800% more calcium than salmon - pinto bean has 63mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Pinto bean has 250% more iron than salmon - pinto bean has 1.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both pinto beans and salmon are high in potassium. Salmon has 34% more potassium than pinto bean - pinto bean has 274mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than pinto bean per 100 grams.
| Salmon | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.158 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and pinto beans contain significant amounts of linoleic acid.
| Salmon | Pinto Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.115 G |
| Total | 0.085 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Salmon g
()
|
Daily Values (%) |
Pinto Beans 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 | |||
FAQ
Does pinto beans or salmon contain more calories in 100 grams?Both pinto beans and salmon are high in calories. Pinto bean is quite similar to pinto bean for calories - pinto bean has 114 calories in 100g and salmon has 127 calories.
Is pinto beans or salmon better for protein?
Salmon is a fantastic source of protein and it has 190% more protein than pinto bean - pinto bean has 7g of protein per 100 grams and salmon has 20.5g of protein.
Does pinto beans or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than pinto bean - pinto bean has 20.2g of carbs for 100g and salmon has no carbs..
Does pinto beans or salmon contain more calcium?
Pinto bean is a rich source of calcium and it has 800% more calcium than salmon - pinto bean has 63mg of calcium in 100 grams and salmon has 7mg of calcium.
Does pinto beans or salmon contain more potassium?
Both pinto beans and salmon are high in potassium. Salmon has 30% more potassium than pinto bean - pinto bean has 274mg of potassium in 100 grams and salmon has 366mg of potassium.