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  6. Bean vs. Mackerel

Bean vs. Mackerel — In-Depth Nutrition Comparison

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How are Bean and Mackerel different?

  • Bean is higher in Fiber, however, Mackerel is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B6, Phosphorus, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Mackerel is 500% higher.
  • Bean has less Saturated Fat.

Beans, baked, canned, no salt added and Fish, mackerel, salted are the varieties used in this article.

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
3
:
6
Mackerel
Mackerel
Contains less Sodium -100%
Contains more Zinc +27.3%
Contains more Copper +106%
Contains more Calcium +32%
Contains more Iron +382.8%
Contains more Magnesium +87.5%
Contains more Phosphorus +144.2%
Contains more Potassium +75.7%
Contains more Selenium +1531.1%
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 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains less Sodium -100%
Contains more Zinc +27.3%
Contains more Copper +106%
Contains more Calcium +32%
Contains more Iron +382.8%
Contains more Magnesium +87.5%
Contains more Phosphorus +144.2%
Contains more Potassium +75.7%
Contains more Selenium +1531.1%

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
Bean
3
:
8
Mackerel
Mackerel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Folate +60%
Contains more Vitamin A +48.1%
Contains more Vitamin E +1486.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +216.7%
Contains more Vitamin B3 +667.4%
Contains more Vitamin B6 +215.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +875%
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Folate +60%
Contains more Vitamin A +48.1%
Contains more Vitamin E +1486.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +216.7%
Contains more Vitamin B3 +667.4%
Contains more Vitamin B6 +215.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +875%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +68.8%
Contains more Protein +285.4%
Contains more Fats +6175%
Contains more Other +683.6%
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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +68.8%
Contains more Protein +285.4%
Contains more Fats +6175%
Contains more Other +683.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +23671.4%
Contains more Polyunsaturated fat +3510.5%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +23671.4%
Contains more Polyunsaturated fat +3510.5%

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
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Bean Mackerel Opinion
Net carbs 14.99g 0g Bean
Protein 4.8g 18.5g Mackerel
Fats 0.4g 25.1g Mackerel
Carbs 20.49g 0g Bean
Calories 105kcal 305kcal Mackerel
Sugar 7.78g 0g Mackerel
Fiber 5.5g 0g Bean
Calcium 50mg 66mg Mackerel
Iron 0.29mg 1.4mg Mackerel
Magnesium 32mg 60mg Mackerel
Phosphorus 104mg 254mg Mackerel
Potassium 296mg 520mg Mackerel
Sodium 1mg 4450mg Bean
Zinc 1.4mg 1.1mg Bean
Copper 0.206mg 0.1mg Bean
Selenium 4.5µg 73.4µg Mackerel
Vitamin A 106IU 157IU Mackerel
Vitamin A RAE 5µg 47µg Mackerel
Vitamin E 0.15mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.02mg Bean
Vitamin B2 0.06mg 0.19mg Mackerel
Vitamin B3 0.43mg 3.3mg Mackerel
Vitamin B6 0.13mg 0.41mg Mackerel
Folate 24µg 15µg Bean
Vitamin B12 0µg 12µg Mackerel
Vitamin K 0.8µg 7.8µg Mackerel
Cholesterol 0mg 95mg Bean
Saturated Fat 0.103g 7.148g Bean
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.035g 8.32g Mackerel
Polyunsaturated fat 0.172g 6.21g 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

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
212%
Mackerel
Minerals Daily Need Coverage Score
25%
Bean
131%
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 is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4449mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 7.045g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $5.5)

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/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.