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  6. Adzuki bean vs. Mackerel

Adzuki bean vs. Mackerel — In-Depth Nutrition Comparison

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Differences between adzuki bean and mackerel

  • Adzuki bean is higher in folate, copper, fiber, iron, vitamin B1, and zinc; however, mackerel is richer in vitamin B12, vitamin D, and selenium.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Adzuki bean has less sodium.
  • Mackerel has a lower glycemic index (0) than adzuki bean (29).

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +111.7%
Contains more PotassiumPotassium +141.2%
Contains more IronIron +255.7%
Contains more CopperCopper +994%
Contains more ZincZinc +358.2%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2267.7%
~equal in Calcium ~66mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +2175%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +4046.7%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 5mg 4450mg 193%
Folate 622µg 15µg 152%
Selenium 3.1µg 73.4µg 128%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Copper 1.094mg 0.1mg 110%
Manganese 1.73mg 75%
Fiber 12.7g 0g 51%
Iron 4.98mg 1.4mg 45%
Polyunsaturated fat 0.113g 6.21g 41%
Fats 0.53g 25.1g 38%
Zinc 5.04mg 1.1mg 36%
Vitamin B1 0.455mg 0.02mg 36%
Cholesterol 0mg 95mg 32%
Saturated fat 0.191g 7.148g 32%
Vitamin B5 1.471mg 29%
Potassium 1254mg 520mg 22%
Monounsaturated fat 0.05g 8.32g 21%
Carbs 62.9g 0g 21%
Choline 101.6mg 18%
Phosphorus 381mg 254mg 18%
Vitamin E 2.38mg 16%
Magnesium 127mg 60mg 16%
Vitamin K 7.8µg 7%
Vitamin A 1µg 47µg 5%
Vitamin B6 0.351mg 0.41mg 5%
Vitamin B3 2.63mg 3.3mg 4%
Protein 19.87g 18.5g 3%
Vitamin B2 0.22mg 0.19mg 2%
Calories 329kcal 305kcal 1%
Net carbs 50.2g 0g N/A
Calcium 66mg 66mg 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
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 FatsFats +4635.8%
Contains more WaterWater +219.9%
Contains more OtherOther +311%
~equal in Protein ~18.5g

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
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 -97.3%
Contains more Mono. FatMonounsaturated fat +16540%
Contains more Poly. FatPolyunsaturated fat +5395.6%

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/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.