Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Mackerel

Kidney beans raw vs. Mackerel — In-Depth Nutrition Comparison

Compare

The main differences between kidney beans raw and mackerel

  • Kidney beans raw is richer in fiber, folate, copper, iron, manganese, vitamin B1, and potassium, yet mackerel is richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index than kidney beans raw.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +44.3%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +250.6%
Contains more IronIron +422.3%
Contains more CopperCopper +919.1%
Contains more ZincZinc +196.8%
Contains more PhosphorusPhosphorus +46.4%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +5005%
Contains more SeleniumSelenium +1512.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +1025%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +232.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88.1%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +15.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Fiber 24.9g 0g 100%
Folate 394µg 2µg 98%
Copper 0.958mg 0.094mg 96%
Selenium 3.2µg 51.6µg 88%
Iron 8.2mg 1.57mg 83%
Manganese 1.021mg 0.02mg 44%
Vitamin B1 0.529mg 0.159mg 31%
Vitamin B3 2.06mg 6.85mg 30%
Potassium 1406mg 401mg 30%
Fats 0.83g 17.81g 26%
Polyunsaturated fat 0.457g 4.3g 26%
Cholesterol 0mg 75mg 25%
Carbs 60.01g 0g 20%
Phosphorus 407mg 278mg 18%
Saturated fat 0.12g 4.176g 18%
Monounsaturated fat 0.064g 7.006g 17%
Zinc 2.79mg 0.94mg 17%
Vitamin K 19µg 16%
Vitamin B2 0.219mg 0.412mg 15%
Calcium 143mg 15mg 13%
Magnesium 140mg 97mg 10%
Vitamin A 0µg 54µg 6%
Vitamin B6 0.397mg 0.46mg 5%
Vitamin C 4.5mg 0.4mg 5%
Calories 333kcal 262kcal 4%
Vitamin B5 0.78mg 0.99mg 4%
Sodium 24mg 83mg 3%
Protein 23.58g 23.85g 1%
Vitamin E 0.22mg 1%
Net carbs 35.11g 0g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.267mg 0%
Threonine 0.992mg 1.045mg 0%
Isoleucine 1.041mg 1.099mg 0%
Leucine 1.882mg 1.938mg 0%
Lysine 1.618mg 2.19mg 0%
Methionine 0.355mg 0.706mg 0%
Phenylalanine 1.275mg 0.931mg 0%
Valine 1.233mg 1.228mg 0%
Histidine 0.656mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +2045.8%
Contains more WaterWater +353.4%
Contains more OtherOther +32.4%
~equal in Protein ~23.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -97.1%
Contains more Mono. FatMonounsaturated fat +10846.9%
Contains more Poly. FatPolyunsaturated fat +840.9%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.