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  6. Bean raw vs. Mackerel

Bean raw vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between Bean raw and Mackerel

  • Bean raw has more Folate, Copper, Fiber, Vitamin B1, and Iron, however, Mackerel is richer in Vitamin B12, Vitamin D, and Selenium.
  • Mackerel's daily need coverage for Vitamin B12 is 500% more.
  • Bean raw contains less Saturated Fat.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Fish, mackerel, salted.

Infographic

Bean raw vs Mackerel 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.
Bean raw
Bean raw
9
:
1
Mackerel
Mackerel
Contains more Calcium +71.2%
Contains more Iron +262.1%
Contains more Magnesium +193.3%
Contains more Phosphorus +61.8%
Contains more Potassium +167.9%
Contains less Sodium -99.7%
Contains more Zinc +107.3%
Contains more Copper +793%
Contains more Selenium +163.1%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +71.2%
Contains more Iron +262.1%
Contains more Magnesium +193.3%
Contains more Phosphorus +61.8%
Contains more Potassium +167.9%
Contains less Sodium -99.7%
Contains more Zinc +107.3%
Contains more Copper +793%
Contains more Selenium +163.1%

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.
Bean raw
Bean raw
6
:
6
Mackerel
Mackerel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3465%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B6 +15.6%
Contains more Folate +3400%
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +39.3%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3465%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B6 +15.6%
Contains more Folate +3400%
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +39.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
2
:
3
Mackerel
Mackerel
Contains more Protein +15.8%
Contains more Carbs +∞%
Contains more Fats +1940.7%
Contains more Water +279.5%
Contains more Other +286.2%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +15.8%
Contains more Carbs +∞%
Contains more Fats +1940.7%
Contains more Water +279.5%
Contains more Other +286.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +3533.2%
Contains more Polyunsaturated fat +1425.8%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +3533.2%
Contains more Polyunsaturated fat +1425.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Mackerel Opinion
Net carbs 47.05g 0g Bean raw
Protein 21.42g 18.5g Bean raw
Fats 1.23g 25.1g Mackerel
Carbs 62.55g 0g Bean raw
Calories 347kcal 305kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 0g Mackerel
Fiber 15.5g 0g Bean raw
Calcium 113mg 66mg Bean raw
Iron 5.07mg 1.4mg Bean raw
Magnesium 176mg 60mg Bean raw
Phosphorus 411mg 254mg Bean raw
Potassium 1393mg 520mg Bean raw
Sodium 12mg 4450mg Bean raw
Zinc 2.28mg 1.1mg Bean raw
Copper 0.893mg 0.1mg Bean raw
Manganese 1.148mg Bean raw
Selenium 27.9µg 73.4µg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 0.21mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.02mg Bean raw
Vitamin B2 0.212mg 0.19mg Bean raw
Vitamin B3 1.174mg 3.3mg Mackerel
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.474mg 0.41mg Bean raw
Folate 525µg 15µg Bean raw
Vitamin B12 0µg 12µg Mackerel
Vitamin K 5.6µg 7.8µg Mackerel
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Cholesterol 0mg 95mg Bean raw
Saturated Fat 0.235g 7.148g Bean raw
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.229g 8.32g Mackerel
Polyunsaturated fat 0.407g 6.21g Mackerel

Which food is preferable for your diet?

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

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
70%
Bean raw
212%
Mackerel
Minerals Daily Need Coverage Score
131%
Bean raw
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 4438mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 6.913g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $5.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.