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Baked beans vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between baked beans and mackerel

  • Baked beans have more fiber; however, mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and vitamin B3.
  • Mackerel covers your daily vitamin B12 needs 500% more than baked beans.
  • Baked beans have less saturated fat.
  • The glycemic index of baked beans is higher.

Food varieties used in this article are Beans, baked, home prepared and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +42.1%
Contains more CopperCopper +59%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.5%
Contains more PotassiumPotassium +45.3%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +133%
Contains more SeleniumSelenium +1187.7%
~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 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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +287.8%
Contains more Vitamin B3Vitamin B3 +708.8%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin B12Vitamin B12 +∞%

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
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 WaterWater +51.6%
Contains more ProteinProtein +233.9%
Contains more FatsFats +387.4%
Contains more OtherOther +433.9%

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
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 -72.7%
Contains more Mono. FatMonounsaturated fat +290.1%
Contains more Poly. FatPolyunsaturated fat +739.2%

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
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Baked beans Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 422mg 4450mg 175%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 5.7µg 73.4µg 123%
Polyunsaturated fat 0.74g 6.21g 36%
Fats 5.15g 25.1g 31%
Cholesterol 5mg 95mg 30%
Protein 5.54g 18.5g 26%
Vitamin B6 0.09mg 0.41mg 25%
Saturated fat 1.948g 7.148g 24%
Fiber 5.5g 0g 22%
Phosphorus 109mg 254mg 21%
Vitamin B3 0.408mg 3.3mg 18%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Monounsaturated fat 2.133g 8.32g 15%
Vitamin B2 0.049mg 0.19mg 11%
Manganese 0.255mg 11%
Vitamin B1 0.136mg 0.02mg 10%
Folate 48µg 15µg 8%
Calories 155kcal 305kcal 8%
Copper 0.159mg 0.1mg 7%
Iron 1.99mg 1.4mg 7%
Vitamin K 7.8µg 7%
Carbs 21.63g 0g 7%
Vitamin A 0µg 47µg 5%
Potassium 358mg 520mg 5%
Magnesium 43mg 60mg 4%
Zinc 0.73mg 1.1mg 3%
Vitamin B5 0.155mg 3%
Calcium 61mg 66mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 0g N/A
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Which food is preferable for your diet?

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

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
9%
Baked beans
172%
Mackerel
Minerals Daily Need Coverage Score
39%
Baked beans
131%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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 - 90mg)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 4028mg)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 5.2g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $5.2)

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/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.