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  6. Black turtle bean vs. Mackerel

Black turtle bean vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between black turtle bean and mackerel?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, and fiber, yet mackerel is richer in vitamin B12, vitamin D, and selenium.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Black turtle bean contains less saturated fat.
  • Mackerel has a lower glycemic index than black turtle bean.

We used Beans, black turtle, mature seeds, raw and Fish, mackerel, salted types in this comparison.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +166.7%
Contains more CalciumCalcium +142.4%
Contains more PotassiumPotassium +188.5%
Contains more IronIron +521.4%
Contains more CopperCopper +900%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +73.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2193.8%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +4400%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +2860%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1033.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +39.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.19mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 9mg 4450mg 193%
Selenium 3.2µg 73.4µg 128%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Folate 444µg 15µg 107%
Copper 1mg 0.1mg 100%
Iron 8.7mg 1.4mg 91%
Vitamin B1 0.9mg 0.02mg 73%
Fiber 15.5g 0g 62%
Manganese 1mg 43%
Polyunsaturated fat 0.387g 6.21g 39%
Fats 0.9g 25.1g 37%
Cholesterol 0mg 95mg 32%
Saturated fat 0.232g 7.148g 31%
Potassium 1500mg 520mg 29%
Phosphorus 440mg 254mg 27%
Magnesium 160mg 60mg 24%
Monounsaturated fat 0.078g 8.32g 21%
Carbs 63.25g 0g 21%
Vitamin B5 0.899mg 18%
Choline 101.6mg 18%
Vitamin E 0.21mg 2.38mg 14%
Zinc 2.2mg 1.1mg 10%
Vitamin B6 0.286mg 0.41mg 10%
Calcium 160mg 66mg 9%
Vitamin B3 1.955mg 3.3mg 8%
Protein 21.25g 18.5g 6%
Vitamin A 0µg 47µg 5%
Vitamin K 5.6µg 7.8µg 2%
Calories 339kcal 305kcal 2%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Vitamin B2 0.193mg 0.19mg 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 ProteinProtein +14.9%
Contains more CarbsCarbs +∞%
Contains more FatsFats +2688.9%
Contains more WaterWater +290.9%
Contains more OtherOther +272.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -96.8%
Contains more Mono. FatMonounsaturated fat +10566.7%
Contains more Poly. FatPolyunsaturated fat +1504.7%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.