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Bean raw vs. Haddock — In-Depth Nutrition Comparison

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What are the main differences between bean raw and haddock?

  • Bean raw is richer in folate, copper, fiber, iron, vitamin B1, manganese, magnesium, and potassium, yet haddock is richer in vitamin B12.
  • Bean raw's daily need coverage for folate is 128% higher.
  • Haddock has a lower glycemic index than bean raw.

We used Beans, pinto, mature seeds, raw and Fish, haddock, cooked, dry heat types in this comparison.

Infographic

Bean raw vs Haddock 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +576.9%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +296.9%
Contains more IronIron +2314.3%
Contains more CopperCopper +3334.6%
Contains more ZincZinc +470%
Contains more PhosphorusPhosphorus +47.8%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +8730.8%
Contains more SeleniumSelenium +13.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +207.2%
Contains more Vitamin B5Vitamin B5 +58.9%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +3938.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +161.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +250.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +123.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1926.3%
Contains more WaterWater +603%
~equal in Protein ~19.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +209.5%
Contains more Poly. FatPolyunsaturated fat +99.5%
Contains less Sat. FatSaturated fat -52.8%

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 Haddock
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Haddock DV% diff.
Folate 525µg 13µg 128%
Copper 0.893mg 0.026mg 96%
Vitamin B12 0µg 2.13µg 89%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.21mg 61%
Vitamin B1 0.713mg 0.023mg 58%
Manganese 1.148mg 0.013mg 49%
Magnesium 176mg 26mg 36%
Potassium 1393mg 351mg 31%
Cholesterol 0mg 66mg 22%
Carbs 62.55g 0g 21%
Phosphorus 411mg 278mg 19%
Vitamin B3 1.174mg 4.119mg 18%
Zinc 2.28mg 0.4mg 17%
Starch 34.17g 14%
Calories 347kcal 90kcal 13%
Vitamin B6 0.474mg 0.327mg 11%
Vitamin B2 0.212mg 0.069mg 11%
Sodium 12mg 261mg 11%
Calcium 113mg 14mg 10%
Selenium 27.9µg 31.7µg 7%
Vitamin C 6.3mg 0mg 7%
Vitamin B5 0.785mg 0.494mg 6%
Vitamin K 5.6µg 0.1µg 5%
Vitamin D 0µg 0.6µg 3%
Protein 21.42g 19.99g 3%
Vitamin D 0IU 23IU 3%
Choline 66.2mg 79.6mg 2%
Vitamin E 0.21mg 0.55mg 2%
Vitamin A 0µg 21µg 2%
Polyunsaturated fat 0.407g 0.204g 1%
Saturated fat 0.235g 0.111g 1%
Fats 1.23g 0.55g 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Trans fat 0g 0.005g N/A
Monounsaturated fat 0.229g 0.074g 0%
Tryptophan 0.237mg 0.26mg 0%
Threonine 0.81mg 1.015mg 0%
Isoleucine 0.871mg 1.067mg 0%
Leucine 1.558mg 1.882mg 0%
Lysine 1.356mg 2.126mg 0%
Methionine 0.259mg 0.686mg 0%
Phenylalanine 1.095mg 0.904mg 0%
Valine 0.998mg 1.193mg 0%
Histidine 0.556mg 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Haddock
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
42%
Haddock
Minerals Daily Need Coverage Score
131%
Bean raw
41%
Haddock

Comparison summary

Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.124g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 249mg)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $14.5)
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.