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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 has 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.
  • Baked beans have a higher glycemic index than mackerel.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 CalciumCalcium +306.7%
Contains more IronIron +26.8%
Contains more CopperCopper +69.1%
Contains more ManganeseManganese +1175%
Contains more MagnesiumMagnesium +125.6%
Contains more PotassiumPotassium +12%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -80.3%
Contains more SeleniumSelenium +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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +175%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16.9%
Contains more Vitamin B2Vitamin B2 +740.8%
Contains more Vitamin B3Vitamin B3 +1578.9%
Contains more Vitamin B5Vitamin B5 +538.7%
Contains more Vitamin B6Vitamin B6 +411.1%
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 Baked beans Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 5.7µg 51.6µg 83%
Vitamin B3 0.408mg 6.85mg 40%
Protein 5.54g 23.85g 37%
Vitamin B2 0.049mg 0.412mg 28%
Vitamin B6 0.09mg 0.46mg 28%
Phosphorus 109mg 278mg 24%
Polyunsaturated fat 0.74g 4.3g 24%
Cholesterol 5mg 75mg 23%
Fiber 5.5g 0g 22%
Fats 5.15g 17.81g 19%
Vitamin B5 0.155mg 0.99mg 17%
Sodium 422mg 83mg 15%
Magnesium 43mg 97mg 13%
Monounsaturated fat 2.133g 7.006g 12%
Folate 48µg 2µg 12%
Manganese 0.255mg 0.02mg 10%
Saturated fat 1.948g 4.176g 10%
Carbs 21.63g 0g 7%
Copper 0.159mg 0.094mg 7%
Vitamin A 0µg 54µg 6%
Calories 155kcal 262kcal 5%
Iron 1.99mg 1.57mg 5%
Calcium 61mg 15mg 5%
Vitamin B1 0.136mg 0.159mg 2%
Zinc 0.73mg 0.94mg 2%
Potassium 358mg 401mg 1%
Vitamin C 1.1mg 0.4mg 1%
Net carbs 16.13g 0g N/A
Tryptophan 0.067mg 0.267mg 0%
Threonine 0.228mg 1.045mg 0%
Isoleucine 0.242mg 1.099mg 0%
Leucine 0.428mg 1.938mg 0%
Lysine 0.379mg 2.19mg 0%
Methionine 0.086mg 0.706mg 0%
Phenylalanine 0.287mg 0.931mg 0%
Valine 0.282mg 1.228mg 0%
Histidine 0.153mg 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
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
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 WaterWater +22.3%
Contains more ProteinProtein +330.5%
Contains more FatsFats +245.8%
Contains more OtherOther +102%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -53.4%
Contains more Mono. FatMonounsaturated fat +228.5%
Contains more Poly. FatPolyunsaturated fat +481.1%

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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.