Salmon vs. White Beans
Nutrition comparison of Salmon and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and white beans:
- Both salmon and white beans are high in calories and potassium.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than white bean.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate.
- Salmon has signficantly less carbohydrates than white bean.
- Salmon is an excellent source of Vitamin D and protein.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both salmon and white beans are high in calories. Salmon has 11% more calories than white bean - salmon has 127 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Salmon has a macronutrient ratio of 67:0:33 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | White Beans | |
|---|---|---|
| Protein | 67% | 25% |
| Carbohydrates | ~ | 73% |
| Fat | 33% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than salmon - white bean has 4.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
White beans and salmon contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 182% more protein than white bean - salmon has 20.5g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both salmon and white beans are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both salmon and white beans are low in trans fat - salmon has 0.03g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
White bean has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than white bean - salmon has 35ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than white bean - salmon has 435iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Salmon and white beans contain similar amounts of Vitamin E - salmon has 0.4mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Salmon and white beans contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate. Both salmon and white beans contain significant amounts of thiamin.
| Salmon | White Beans | |
|---|---|---|
| Thiamin | 0.08 MG | 0.096 MG |
| Riboflavin | 0.105 MG | 0.037 MG |
| Niacin | 7.995 MG | 0.113 MG |
| Pantothenic acid | 1.03 MG | 0.185 MG |
| Vitamin B6 | 0.611 MG | 0.075 MG |
| Folate | 4 UG | 65 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
White bean is an excellent source of calcium and it has 943% more calcium than salmon - salmon has 7mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 687% more iron than salmon - salmon has 0.38mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both salmon and white beans are high in potassium. White bean has 24% more potassium than salmon - salmon has 366mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than white bean per 100 grams. Both salmon and white beans contain significant amounts of alpha linoleic acid (ALA).
| Salmon | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.056 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and white beans contain significant amounts of linoleic acid.
| Salmon | White Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.067 G |
| Total | 0.085 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Salmon g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 white beans contain more calories in 100 grams?Both salmon and white beans are high in calories. Salmon has 10% more calories than white bean - salmon has 127 calories in 100g and white bean has 114 calories.
Is salmon or white beans better for protein?
Salmon is a fantastic source of protein and it has 180% more protein than white bean - salmon has 20.5g of protein per 100 grams and white bean has 7.3g of protein.
Does white beans or salmon have more carbohydrates?
By weight, salmon has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and salmon has no carbs..
Does salmon or white beans contain more calcium?
White bean is a rich source of calcium and it has 940% more calcium than salmon - salmon has 7mg of calcium in 100 grams and white bean has 73mg of calcium.
Does salmon or white beans contain more potassium?
Both salmon and white beans are high in potassium. White bean has 20% more potassium than salmon - salmon has 366mg of potassium in 100 grams and white bean has 454mg of potassium.