Salmon vs Beans, navy

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Beans, navy

Best for muscle gain

Salmon

Best for low-carb

Salmon

Macro Comparison

Salmon: 100g (100g)  |  Beans, navy: 100g (100g)

CaloriesLower is better for weight loss

208

Salmon

vs

140

Beans, navy

ProteinHigher supports muscle growth

20.4g

Salmon

vs

8.23g

Beans, navy

CarbsLower for low-carb diets

0g

Salmon

vs

26g

Beans, navy

FatLower for calorie control

13.4g

Salmon

vs

0.62g

Beans, navy

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

39%

Salmon

24%

Beans, navy

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Per 100g Comparison

NutrientSalmonBeans, navy
Calories208140
Protein20.4g8.2g
Carbs0g26g
Fat13.4g0.6g
Fiber0g10.5g
Sugar0g0.37g
Sodium59mg237mg
Cholesterol55mg0mg
Saturated Fat3.05g0.03g
Potassium363mg389mg
Vitamin A58mcg0mcg
Vitamin C3.9mg0.9mg
Calcium9mg69mg
Iron0.34mg2.36mg

Which Should You Choose?

For weight loss

Choose Beans, navy. With 140 calories and 8.23g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Salmon. Salmon delivers 20.4g protein per serving — 12.2g more than Beans, navy.

For low-carb diets

Choose Salmon with 0g carbs per serving.

Full Salmon nutrition facts →Full Beans, navy nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Salmon or Beans, navy better for weight loss?

For weight loss, Beans, navy is the better choice. Salmon has 208 calories and 20.4g protein per serving, while Beans, navy has 140 calories and 8.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Salmon or Beans, navy?

Salmon has more protein per serving. Salmon provides 20.4g and Beans, navy provides 8.23g of protein.

Can I eat both salmon and beans, navy together?

Yes! Combining salmon and beans, navy gives you 348 calories and 28.63g protein. This combination can work well as part of a balanced meal.

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