Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mackerel vs. Bean — In-Depth Nutrition Comparison

Compare

What are the main differences between Mackerel and Bean?

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, Phosphorus, and Iron, while Bean is higher in Fiber.
  • Mackerel's daily need coverage for Vitamin B12 is 792% higher.

We used Fish, mackerel, Atlantic, cooked, dry heat and Beans, baked, canned, no salt added types in this comparison.

Infographic

Mackerel vs Bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Bean
Contains more Iron +441.4%
Contains more Magnesium +203.1%
Contains more Phosphorus +167.3%
Contains more Potassium +35.5%
Contains more Selenium +1046.7%
Contains more Calcium +233.3%
Contains less Sodium -98.8%
Contains more Zinc +48.9%
Contains more Copper +119.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +441.4%
Contains more Magnesium +203.1%
Contains more Phosphorus +167.3%
Contains more Potassium +35.5%
Contains more Selenium +1046.7%
Contains more Calcium +233.3%
Contains less Sodium -98.8%
Contains more Zinc +48.9%
Contains more Copper +119.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Bean
Contains more Vitamin A +69.8%
Contains more Vitamin B2 +586.7%
Contains more Vitamin B3 +1493%
Contains more Vitamin B6 +253.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +675%
Contains more Folate +1100%
Equal in Vitamin B1 - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +69.8%
Contains more Vitamin B2 +586.7%
Contains more Vitamin B3 +1493%
Contains more Vitamin B6 +253.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +675%
Contains more Folate +1100%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Bean
Contains more Protein +396.9%
Contains more Fats +4352.5%
Contains more Other +196.5%
Contains more Carbs +∞%
Contains more Water +36.3%
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +396.9%
Contains more Fats +4352.5%
Contains more Other +196.5%
Contains more Carbs +∞%
Contains more Water +36.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bean
Contains more Monounsaturated Fat +19917.1%
Contains more Polyunsaturated fat +2400%
Contains less Saturated Fat -97.5%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +19917.1%
Contains more Polyunsaturated fat +2400%
Contains less Saturated Fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Bean Opinion
Net carbs 0g 14.99g Bean
Protein 23.85g 4.8g Mackerel
Fats 17.81g 0.4g Mackerel
Carbs 0g 20.49g Bean
Calories 262kcal 105kcal Mackerel
Sugar 7.78g Mackerel
Fiber 0g 5.5g Bean
Calcium 15mg 50mg Bean
Iron 1.57mg 0.29mg Mackerel
Magnesium 97mg 32mg Mackerel
Phosphorus 278mg 104mg Mackerel
Potassium 401mg 296mg Mackerel
Sodium 83mg 1mg Bean
Zinc 0.94mg 1.4mg Bean
Copper 0.094mg 0.206mg Bean
Manganese 0.02mg Mackerel
Selenium 51.6µg 4.5µg Mackerel
Vitamin A 180IU 106IU Mackerel
Vitamin A RAE 54µg 5µg Mackerel
Vitamin E 0.15mg Bean
Vitamin C 0.4mg 3.1mg Bean
Vitamin B1 0.159mg 0.15mg Mackerel
Vitamin B2 0.412mg 0.06mg Mackerel
Vitamin B3 6.85mg 0.43mg Mackerel
Vitamin B5 0.99mg Mackerel
Vitamin B6 0.46mg 0.13mg Mackerel
Folate 2µg 24µg Bean
Vitamin B12 19µg 0µg Mackerel
Vitamin K 0.8µg Bean
Tryptophan 0.267mg Mackerel
Threonine 1.045mg Mackerel
Isoleucine 1.099mg Mackerel
Leucine 1.938mg Mackerel
Lysine 2.19mg Mackerel
Methionine 0.706mg Mackerel
Phenylalanine 0.931mg Mackerel
Valine 1.228mg Mackerel
Histidine 0.702mg Mackerel
Cholesterol 75mg 0mg Bean
Saturated Fat 4.176g 0.103g Bean
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 0.035g Mackerel
Polyunsaturated fat 4.3g 0.172g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
235%
Mackerel
11%
Bean
Minerals Daily Need Coverage Score
64%
Mackerel
25%
Bean

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 4.073g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $5.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.