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.
Detailed nutritional comparison of salmon and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Salmon src
Image of White Beans src

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) .

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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.