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Beans vs. Fish oil — In-Depth Nutrition Comparison

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How are beans and fish oil different?

  • Beans have more copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, potassium, and selenium than fish oil.
  • Daily need coverage for cholesterol for fish oil is 255% higher.
  • Beans have less saturated fat.
  • Fish oil has a lower glycemic index (0) than beans (33).

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

Infographic

Beans vs Fish oil 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
8
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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
10
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% 1.7% 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Fish oil DV% diff.
Cholesterol 0mg 766mg 255%
Fats 0.4g 100g 153%
Monounsaturated fat 0.035g 56.564g 141%
Polyunsaturated fat 0.172g 15.604g 103%
Saturated fat 0.103g 21.29g 96%
Calories 105kcal 902kcal 40%
Copper 0.206mg 0mg 23%
Fiber 5.5g 0g 22%
Phosphorus 104mg 0mg 15%
Zinc 1.4mg 0mg 13%
Vitamin B1 0.15mg 0mg 13%
Protein 4.8g 0g 10%
Vitamin B6 0.13mg 0mg 10%
Potassium 296mg 0mg 9%
Selenium 4.5µg 0µg 8%
Magnesium 32mg 0mg 8%
Carbs 20.49g 0g 7%
Folate 24µg 0µg 6%
Choline 30.8mg 6%
Calcium 50mg 0mg 5%
Vitamin B2 0.06mg 0mg 5%
Iron 0.29mg 0mg 4%
Vitamin B3 0.43mg 0mg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g N/A
Sodium 1mg 0mg 0%
Omega-3 - EPA 0g 6.273g N/A
Omega-3 - DHA 0g 4.206g N/A
Omega-3 - DPA 0g 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +24900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +161511.4%
Contains more Poly. FatPolyunsaturated fat +8972.1%

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.