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  6. Broad bean raw vs. Mackerel

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

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Summary of differences between broad bean raw and mackerel

  • Broad bean raw has more copper, folate, fiber, and vitamin K, while mackerel has more vitamin B12, vitamin D, and selenium.
  • Mackerel covers your daily need for vitamin B12, 500% more than broad bean raw.
  • The amount of saturated fat in broad bean raw is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Fish, mackerel, salted.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 CopperCopper +302%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +78.4%
Contains more PotassiumPotassium +56.6%
Contains more PhosphorusPhosphorus +96.9%
Contains more SeleniumSelenium +9075%
~equal in Iron ~1.4mg
~equal in Zinc ~1.1mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 +565%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +424.4%
Contains more FolateFolate +886.7%
Contains more Vitamin AVitamin A +176.5%
Contains more Vitamin EVitamin E +105.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more Vitamin B6Vitamin B6 +294.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Broad bean raw Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 25mg 4450mg 192%
Selenium 0.8µg 73.4µg 132%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Polyunsaturated fat 0.342g 6.21g 39%
Fats 0.73g 25.1g 37%
Copper 0.402mg 0.1mg 34%
Folate 148µg 15µg 33%
Saturated fat 0.118g 7.148g 32%
Cholesterol 0mg 95mg 32%
Fiber 7.5g 0g 30%
Manganese 0.661mg 29%
Vitamin K 40.9µg 7.8µg 28%
Vitamin B6 0.104mg 0.41mg 24%
Protein 7.92g 18.5g 21%
Monounsaturated fat 0.104g 8.32g 21%
Phosphorus 129mg 254mg 18%
Choline 101.6mg 18%
Calories 88kcal 305kcal 11%
Vitamin B1 0.133mg 0.02mg 9%
Vitamin B2 0.29mg 0.19mg 8%
Vitamin E 1.16mg 2.38mg 8%
Vitamin B3 2.249mg 3.3mg 7%
Potassium 332mg 520mg 6%
Magnesium 33mg 60mg 6%
Carbs 17.63g 0g 6%
Vitamin B5 0.225mg 5%
Vitamin C 3.7mg 0mg 4%
Vitamin A 17µg 47µg 3%
Calcium 37mg 66mg 3%
Iron 1.55mg 1.4mg 2%
Zinc 1mg 1.1mg 1%
Net carbs 10.13g 0g N/A
Sugar 9.21g 0g N/A
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +68.8%
Contains more ProteinProtein +133.6%
Contains more FatsFats +3338.4%
Contains more OtherOther +1096.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -98.3%
Contains more Mono. FatMonounsaturated fat +7900%
Contains more Poly. FatPolyunsaturated fat +1715.8%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.