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.
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.
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 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Salmon g
()
|
Daily Values (%) |
Black 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 % |
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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 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.