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  6. Adzuki bean vs. Mackerel

Adzuki bean vs. Mackerel — In-Depth Nutrition Comparison

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How are adzuki bean and mackerel different?

  • Adzuki bean is richer in folate, copper, manganese, fiber, iron, zinc, and potassium, while mackerel is higher in vitamin B12, selenium, and vitamin B3.
  • Mackerel covers your daily need for vitamin B12, 792% more than adzuki bean.
  • Adzuki bean has a higher glycemic index (29) than mackerel (0).

Beans, adzuki, mature seeds, raw and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more MagnesiumMagnesium +30.9%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +212.7%
Contains more IronIron +217.2%
Contains more CopperCopper +1063.8%
Contains more ZincZinc +436.2%
Contains more PhosphorusPhosphorus +37.1%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +8550%
Contains more SeleniumSelenium +1564.5%

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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +186.2%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more FolateFolate +31000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B3Vitamin B3 +160.5%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Folate 622µg 2µg 155%
Copper 1.094mg 0.094mg 111%
Selenium 3.1µg 51.6µg 88%
Manganese 1.73mg 0.02mg 74%
Fiber 12.7g 0g 51%
Iron 4.98mg 1.57mg 43%
Zinc 5.04mg 0.94mg 37%
Polyunsaturated fat 0.113g 4.3g 28%
Fats 0.53g 17.81g 27%
Vitamin B3 2.63mg 6.85mg 26%
Cholesterol 0mg 75mg 25%
Vitamin B1 0.455mg 0.159mg 25%
Potassium 1254mg 401mg 25%
Carbs 62.9g 0g 21%
Saturated fat 0.191g 4.176g 18%
Monounsaturated fat 0.05g 7.006g 17%
Phosphorus 381mg 278mg 15%
Vitamin B2 0.22mg 0.412mg 15%
Vitamin B5 1.471mg 0.99mg 10%
Protein 19.87g 23.85g 8%
Vitamin B6 0.351mg 0.46mg 8%
Magnesium 127mg 97mg 7%
Vitamin A 1µg 54µg 6%
Calcium 66mg 15mg 5%
Calories 329kcal 262kcal 3%
Sodium 5mg 83mg 3%
Vitamin C 0mg 0.4mg 0%
Net carbs 50.2g 0g N/A
Tryptophan 0.191mg 0.267mg 0%
Threonine 0.674mg 1.045mg 0%
Isoleucine 0.791mg 1.099mg 0%
Leucine 1.668mg 1.938mg 0%
Lysine 1.497mg 2.19mg 0%
Methionine 0.21mg 0.706mg 0%
Phenylalanine 1.052mg 0.931mg 0%
Valine 1.023mg 1.228mg 0%
Histidine 0.524mg 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +20%
Contains more FatsFats +3260.4%
Contains more WaterWater +296.4%
Contains more OtherOther +55.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +13912%
Contains more Poly. FatPolyunsaturated fat +3705.3%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.