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  6. Beans vs. Mackerel

Beans vs. Mackerel — In-Depth Nutrition Comparison

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How are beans and mackerel different?

  • Beans are 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 for mackerel is 500% higher.
  • Beans have less saturated fat.
  • Mackerel has a lower glycemic index (0) than beans (33).

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

Infographic

Beans 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.
Beans
Beans
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.
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more FolateFolate +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +840%
Contains more Vitamin EVitamin E +1486.7%
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%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Beans Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 1mg 4450mg 193%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 4.5µg 73.4µg 125%
Polyunsaturated fat 0.172g 6.21g 40%
Fats 0.4g 25.1g 38%
Cholesterol 0mg 95mg 32%
Saturated fat 0.103g 7.148g 32%
Protein 4.8g 18.5g 27%
Fiber 5.5g 0g 22%
Vitamin B6 0.13mg 0.41mg 22%
Phosphorus 104mg 254mg 21%
Monounsaturated fat 0.035g 8.32g 21%
Vitamin B3 0.43mg 3.3mg 18%
Vitamin E 0.15mg 2.38mg 15%
Iron 0.29mg 1.4mg 14%
Choline 30.8mg 101.6mg 13%
Copper 0.206mg 0.1mg 12%
Vitamin B1 0.15mg 0.02mg 11%
Calories 105kcal 305kcal 10%
Vitamin B2 0.06mg 0.19mg 10%
Carbs 20.49g 0g 7%
Magnesium 32mg 60mg 7%
Potassium 296mg 520mg 7%
Vitamin K 0.8µg 7.8µg 6%
Vitamin A 5µg 47µg 5%
Vitamin C 3.1mg 0mg 3%
Zinc 1.4mg 1.1mg 3%
Calcium 50mg 66mg 2%
Folate 24µg 15µg 2%
Protein per 100 calories 4.6g 6.1g N/A
Calories per 10 g protein 219kcal 165kcal N/A
Weight per 100 calories 95g 33g N/A
Unsaturated / Saturated Fat ratio 2 2 N/A
Net carbs 14.99g 0g N/A
Sugar 7.78g 0g N/A
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
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
Beans
Beans
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%

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. Beans - 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.