Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean
  5. Compare
  6. Bean vs. Mackerel

Bean vs. Mackerel — In-Depth Nutrition Comparison

Compare

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CopperCopper +106%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +382.8%
Contains more PhosphorusPhosphorus +144.2%
Contains more SeleniumSelenium +1531.1%
~equal in Manganese ~mg

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
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +48.1%
Contains more Vitamin EVitamin E +1486.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B3Vitamin B3 +667.4%
Contains more Vitamin B6Vitamin B6 +215.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +875%
Contains more CholineCholine +229.9%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.8%
Contains more ProteinProtein +285.4%
Contains more FatsFats +6175%
Contains more OtherOther +683.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated Fat -98.6%
Contains more Mono. FatMonounsaturated Fat +23671.4%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Bean Mackerel Opinion
Calories 105kcal 305kcal Mackerel
Protein 4.8g 18.5g Mackerel
Fats 0.4g 25.1g Mackerel
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 0g Bean
Carbs 20.49g 0g Bean
Cholesterol 0mg 95mg Bean
Vitamin D 0IU 1006IU Mackerel
Magnesium 32mg 60mg Mackerel
Calcium 50mg 66mg Mackerel
Potassium 296mg 520mg Mackerel
Iron 0.29mg 1.4mg Mackerel
Sugar 7.78g 0g Mackerel
Fiber 5.5g 0g Bean
Copper 0.206mg 0.1mg Bean
Zinc 1.4mg 1.1mg Bean
Phosphorus 104mg 254mg Mackerel
Sodium 1mg 4450mg Bean
Vitamin A 106IU 157IU Mackerel
Vitamin A 5µg 47µg Mackerel
Vitamin E 0.15mg 2.38mg Mackerel
Vitamin D 0µg 25.2µg Mackerel
Selenium 4.5µg 73.4µg Mackerel
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
Vitamin B12 0µg 12µg Mackerel
Vitamin K 0.8µg 7.8µg Mackerel
Folate 24µg 15µg Bean
Choline 30.8mg 101.6mg Mackerel
Saturated Fat 0.103g 7.148g Bean
Monounsaturated Fat 0.035g 8.32g Mackerel
Polyunsaturated fat 0.172g 6.21g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Mackerel
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
11%
Bean
200%
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 is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4449mg)
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.