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  6. Cranberry bean raw vs. Mackerel

Cranberry bean raw vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and mackerel?

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, manganese, and potassium, while mackerel is higher in vitamin B12, selenium, and vitamin B3.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • Cranberry bean raw has a higher glycemic index (35) than mackerel (0).

We used Beans, cranberry (roman), mature seeds, raw and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 MagnesiumMagnesium +60.8%
Contains more CalciumCalcium +746.7%
Contains more PotassiumPotassium +232.2%
Contains more IronIron +218.5%
Contains more CopperCopper +744.7%
Contains more ZincZinc +286.2%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +4500%
Contains more SeleniumSelenium +306.3%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 B1Vitamin B1 +369.8%
Contains more FolateFolate +30100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +93.4%
Contains more Vitamin B3Vitamin B3 +370.8%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin B6Vitamin B6 +48.9%
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 Cranberry bean raw Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Folate 604µg 2µg 151%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.094mg 78%
Selenium 12.7µg 51.6µg 71%
Vitamin B1 0.747mg 0.159mg 49%
Iron 5mg 1.57mg 43%
Manganese 0.92mg 0.02mg 39%
Vitamin B3 1.455mg 6.85mg 34%
Potassium 1332mg 401mg 27%
Fats 1.23g 17.81g 26%
Cholesterol 0mg 75mg 25%
Polyunsaturated fat 0.527g 4.3g 25%
Zinc 3.63mg 0.94mg 24%
Carbs 60.05g 0g 20%
Saturated fat 0.316g 4.176g 18%
Monounsaturated fat 0.106g 7.006g 17%
Vitamin B2 0.213mg 0.412mg 15%
Magnesium 156mg 97mg 14%
Phosphorus 372mg 278mg 13%
Vitamin B6 0.309mg 0.46mg 12%
Calcium 127mg 15mg 11%
Vitamin A 0µg 54µg 6%
Vitamin B5 0.748mg 0.99mg 5%
Calories 335kcal 262kcal 4%
Sodium 6mg 83mg 3%
Protein 23.03g 23.85g 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 35.35g 0g N/A
Tryptophan 0.273mg 0.267mg 0%
Threonine 0.969mg 1.045mg 0%
Isoleucine 1.017mg 1.099mg 0%
Leucine 1.838mg 1.938mg 0%
Lysine 1.58mg 2.19mg 0%
Methionine 0.346mg 0.706mg 0%
Phenylalanine 1.245mg 0.931mg 0%
Valine 1.205mg 1.228mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 FatsFats +1348%
Contains more WaterWater +329.9%
Contains more OtherOther +53.6%
~equal in Protein ~23.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -92.4%
Contains more Mono. FatMonounsaturated fat +6509.4%
Contains more Poly. FatPolyunsaturated fat +715.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.