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  6. Baked beans vs. Mackerel

Baked beans vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between Baked beans and Mackerel

  • Baked beans have more Fiber, however, Mackerel have more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, and Vitamin B5.
  • Mackerel's daily need coverage for Vitamin B12 is 792% more.
  • Mackerel is lower in Sodium.

The food varieties used in the comparison are Beans, baked, home prepared and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Baked 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.
Baked beans
Baked beans
4
:
6
Mackerel
Mackerel
Contains more Calcium +306.7%
Contains more Iron +26.8%
Contains more Copper +69.1%
Contains more Manganese +1175%
Contains more Magnesium +125.6%
Contains more Phosphorus +155%
Contains more Potassium +12%
Contains less Sodium -80.3%
Contains more Zinc +28.8%
Contains more Selenium +805.3%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +306.7%
Contains more Iron +26.8%
Contains more Copper +69.1%
Contains more Manganese +1175%
Contains more Magnesium +125.6%
Contains more Phosphorus +155%
Contains more Potassium +12%
Contains less Sodium -80.3%
Contains more Zinc +28.8%
Contains more Selenium +805.3%

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.
Baked beans
Baked beans
3
:
7
Mackerel
Mackerel
Contains more Vitamin C +175%
Contains more Folate +2300%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.9%
Contains more Vitamin B2 +740.8%
Contains more Vitamin B3 +1578.9%
Contains more Vitamin B5 +538.7%
Contains more Vitamin B6 +411.1%
Contains more Vitamin B12 +∞%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin C +175%
Contains more Folate +2300%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.9%
Contains more Vitamin B2 +740.8%
Contains more Vitamin B3 +1578.9%
Contains more Vitamin B5 +538.7%
Contains more Vitamin B6 +411.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Baked beans
Baked beans
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +22.3%
Contains more Protein +330.5%
Contains more Fats +245.8%
Contains more Other +102%
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Mackerel
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 Carbs +∞%
Contains more Water +22.3%
Contains more Protein +330.5%
Contains more Fats +245.8%
Contains more Other +102%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Baked beans
Baked beans
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -53.4%
Contains more Monounsaturated Fat +228.5%
Contains more Polyunsaturated fat +481.1%
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -53.4%
Contains more Monounsaturated Fat +228.5%
Contains more Polyunsaturated fat +481.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Mackerel
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Baked beans Mackerel Opinion
Net carbs 16.13g 0g Baked beans
Protein 5.54g 23.85g Mackerel
Fats 5.15g 17.81g Mackerel
Carbs 21.63g 0g Baked beans
Calories 155kcal 262kcal Mackerel
Fiber 5.5g 0g Baked beans
Calcium 61mg 15mg Baked beans
Iron 1.99mg 1.57mg Baked beans
Magnesium 43mg 97mg Mackerel
Phosphorus 109mg 278mg Mackerel
Potassium 358mg 401mg Mackerel
Sodium 422mg 83mg Mackerel
Zinc 0.73mg 0.94mg Mackerel
Copper 0.159mg 0.094mg Baked beans
Manganese 0.255mg 0.02mg Baked beans
Selenium 5.7µg 51.6µg Mackerel
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin C 1.1mg 0.4mg Baked beans
Vitamin B1 0.136mg 0.159mg Mackerel
Vitamin B2 0.049mg 0.412mg Mackerel
Vitamin B3 0.408mg 6.85mg Mackerel
Vitamin B5 0.155mg 0.99mg Mackerel
Vitamin B6 0.09mg 0.46mg Mackerel
Folate 48µg 2µg Baked beans
Vitamin B12 0µg 19µg Mackerel
Tryptophan 0.067mg 0.267mg Mackerel
Threonine 0.228mg 1.045mg Mackerel
Isoleucine 0.242mg 1.099mg Mackerel
Leucine 0.428mg 1.938mg Mackerel
Lysine 0.379mg 2.19mg Mackerel
Methionine 0.086mg 0.706mg Mackerel
Phenylalanine 0.287mg 0.931mg Mackerel
Valine 0.282mg 1.228mg Mackerel
Histidine 0.153mg 0.702mg Mackerel
Cholesterol 5mg 75mg Baked beans
Saturated Fat 1.948g 4.176g Baked beans
Omega-3 - DHA 0.699g Mackerel
Omega-3 - EPA 0.504g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 2.133g 7.006g Mackerel
Polyunsaturated fat 0.74g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Baked beans
235%
Mackerel
Minerals Daily Need Coverage Score
39%
Baked beans
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 339mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 2.228g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $5.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.