Beans vs. Mackerel — In-Depth Nutrition Comparison
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What are the main differences between beans and mackerel?
- Beans are richer in fiber, while mackerel is higher in vitamin B12, selenium, vitamin B3, vitamin B2, vitamin B6, phosphorus, and iron.
- Mackerel's daily need coverage for vitamin B12 is 792% higher.
- Beans are lower in saturated fat.
- Beans have a higher glycemic index (33) than mackerel (0).
We used Beans, baked, canned, no salt added and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +233.3% |
| Contains more CopperCopper | +119.1% |
| Contains more ZincZinc | +48.9% |
| Contains less SodiumSodium | -98.8% |
| Contains more MagnesiumMagnesium | +203.1% |
| Contains more PotassiumPotassium | +35.5% |
| Contains more IronIron | +441.4% |
| Contains more PhosphorusPhosphorus | +167.3% |
| Contains more SeleniumSelenium | +1046.7% |
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.
| Contains more Vitamin CVitamin C | +675% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +980% |
| Contains more Vitamin B2Vitamin B2 | +586.7% |
| Contains more Vitamin B3Vitamin B3 | +1493% |
| Contains more Vitamin B6Vitamin B6 | +253.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 19µg | 792% |
| Selenium | 4.5µg | 51.6µg | 86% |
| Vitamin B3 | 0.43mg | 6.85mg | 40% |
| Protein | 4.8g | 23.85g | 38% |
| Polyunsaturated fat | 0.172g | 4.3g | 28% |
| Fats | 0.4g | 17.81g | 27% |
| Vitamin B2 | 0.06mg | 0.412mg | 27% |
| Cholesterol | 0mg | 75mg | 25% |
| Vitamin B6 | 0.13mg | 0.46mg | 25% |
| Phosphorus | 104mg | 278mg | 25% |
| Fiber | 5.5g | 0g | 22% |
| Vitamin B5 | 0.99mg | 20% | |
| Saturated fat | 0.103g | 4.176g | 19% |
| Monounsaturated fat | 0.035g | 7.006g | 17% |
| Iron | 0.29mg | 1.57mg | 16% |
| Magnesium | 32mg | 97mg | 15% |
| Copper | 0.206mg | 0.094mg | 12% |
| Calories | 105kcal | 262kcal | 8% |
| Carbs | 20.49g | 0g | 7% |
| Folate | 24µg | 2µg | 6% |
| Choline | 30.8mg | 6% | |
| Vitamin A | 5µg | 54µg | 5% |
| Sodium | 1mg | 83mg | 4% |
| Zinc | 1.4mg | 0.94mg | 4% |
| Calcium | 50mg | 15mg | 4% |
| Vitamin C | 3.1mg | 0.4mg | 3% |
| Potassium | 296mg | 401mg | 3% |
| Vitamin E | 0.15mg | 1% | |
| Manganese | 0.02mg | 1% | |
| Vitamin B1 | 0.15mg | 0.159mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Net carbs | 14.99g | 0g | N/A |
| Sugar | 7.78g | N/A | |
| Tryptophan | 0.267mg | 0% | |
| Threonine | 1.045mg | 0% | |
| Isoleucine | 1.099mg | 0% | |
| Leucine | 1.938mg | 0% | |
| Lysine | 2.19mg | 0% | |
| Methionine | 0.706mg | 0% | |
| Phenylalanine | 0.931mg | 0% | |
| Valine | 1.228mg | 0% | |
| Histidine | 0.702mg | 0% | |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +36.3% |
| Contains more ProteinProtein | +396.9% |
| Contains more FatsFats | +4352.5% |
| Contains more OtherOther | +196.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +19917.1% |
| Contains more Poly. FatPolyunsaturated fat | +2400% |
