Beans vs. Mackerel — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin AVitamin A | +840% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 1mg | 4450mg | 193% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Vitamin D | 0IU | 1006IU | 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% |
| Vitamin B6 | 0.13mg | 0.41mg | 22% |
| Fiber | 5.5g | 0g | 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% |
| Vitamin B2 | 0.06mg | 0.19mg | 10% |
| Calories | 105kcal | 305kcal | 10% |
| Potassium | 296mg | 520mg | 7% |
| Magnesium | 32mg | 60mg | 7% |
| Carbs | 20.49g | 0g | 7% |
| Vitamin K | 0.8µg | 7.8µg | 6% |
| Vitamin A | 5µg | 47µg | 5% |
| Zinc | 1.4mg | 1.1mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Folate | 24µg | 15µg | 2% |
| Calcium | 50mg | 66mg | 2% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
172%
Minerals Daily Need Coverage Score
25%
131%
Comparison summary
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Beans is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Beans contains less Sodium (difference - 4449mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 7.045g)
Which food is cheaper?
Beans is cheaper (difference - $5.5)