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  6. Bean vs. Mackerel

Bean vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Bean and Mackerel?

  • Bean is 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.
  • Bean is lower in Saturated Fat.

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

Infographic

Bean 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
Bean
4
:
6
Mackerel
Mackerel
Contains more Calcium +233.3%
Contains less Sodium -98.8%
Contains more Zinc +48.9%
Contains more Copper +119.1%
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%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +233.3%
Contains less Sodium -98.8%
Contains more Zinc +48.9%
Contains more Copper +119.1%
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%

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
Bean
5
:
7
Mackerel
Mackerel
Contains more Vitamin C +675%
Contains more Folate +1100%
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 +∞%
Equal in Vitamin B1 - 0.159
Bean
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%
Mackerel
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%
Contains more Vitamin C +675%
Contains more Folate +1100%
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 +∞%
Equal in Vitamin B1 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +36.3%
Contains more Protein +396.9%
Contains more Fats +4352.5%
Contains more Other +196.5%
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +36.3%
Contains more Protein +396.9%
Contains more Fats +4352.5%
Contains more Other +196.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +19917.1%
Contains more Polyunsaturated fat +2400%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +19917.1%
Contains more Polyunsaturated fat +2400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Mackerel
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 Bean Mackerel Opinion
Net carbs 14.99g 0g Bean
Protein 4.8g 23.85g Mackerel
Fats 0.4g 17.81g Mackerel
Carbs 20.49g 0g Bean
Calories 105kcal 262kcal Mackerel
Sugar 7.78g Mackerel
Fiber 5.5g 0g Bean
Calcium 50mg 15mg Bean
Iron 0.29mg 1.57mg Mackerel
Magnesium 32mg 97mg Mackerel
Phosphorus 104mg 278mg Mackerel
Potassium 296mg 401mg Mackerel
Sodium 1mg 83mg Bean
Zinc 1.4mg 0.94mg Bean
Copper 0.206mg 0.094mg Bean
Manganese 0.02mg Mackerel
Selenium 4.5µg 51.6µg Mackerel
Vitamin A 106IU 180IU Mackerel
Vitamin A RAE 5µg 54µg Mackerel
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0.4mg Bean
Vitamin B1 0.15mg 0.159mg Mackerel
Vitamin B2 0.06mg 0.412mg Mackerel
Vitamin B3 0.43mg 6.85mg Mackerel
Vitamin B5 0.99mg Mackerel
Vitamin B6 0.13mg 0.46mg Mackerel
Folate 24µg 2µg Bean
Vitamin B12 0µg 19µg 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 0mg 75mg Bean
Saturated Fat 0.103g 4.176g Bean
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.035g 7.006g Mackerel
Polyunsaturated fat 0.172g 4.3g Mackerel

Which food is preferable for your diet?

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

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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
11%
Bean
235%
Mackerel
Minerals Daily Need Coverage Score
25%
Bean
64%
Mackerel

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