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  6. Navy bean raw vs. Mackerel

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

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Summary of differences between navy bean raw and mackerel

  • Navy bean raw has more folate, copper, and vitamin C; however, mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Mackerel covers your daily need for vitamin B12, 792% more than navy bean raw.
  • Navy bean raw has 66 times more folate than mackerel. While navy bean raw has 132µg of folate, mackerel has only 2µg.
  • Navy bean raw has less saturated fat.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 IronIron +22.9%
Contains more CopperCopper +278.7%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +1940%
Contains more PotassiumPotassium +30.6%
Contains more PhosphorusPhosphorus +178%
Contains more SeleniumSelenium +8500%
~equal in Magnesium ~97mg
~equal in Calcium ~15mg
~equal in Zinc ~0.94mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +4600%
Contains more Vitamin B1Vitamin B1 +145.3%
Contains more FolateFolate +6500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +91.6%
Contains more Vitamin B3Vitamin B3 +461.5%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B6Vitamin B6 +140.8%
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 Navy bean raw Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 0.6µg 51.6µg 93%
Vitamin B3 1.22mg 6.85mg 35%
Protein 6.15g 23.85g 35%
Folate 132µg 2µg 33%
Copper 0.356mg 0.094mg 29%
Polyunsaturated fat 0.407g 4.3g 26%
Fats 0.7g 17.81g 26%
Cholesterol 0mg 75mg 25%
Phosphorus 100mg 278mg 25%
Vitamin B6 0.191mg 0.46mg 21%
Vitamin C 18.8mg 0.4mg 20%
Saturated fat 0.085g 4.176g 19%
Vitamin B1 0.39mg 0.159mg 19%
Monounsaturated fat 0.052g 7.006g 17%
Manganese 0.408mg 0.02mg 17%
Vitamin B2 0.215mg 0.412mg 15%
Calories 67kcal 262kcal 10%
Vitamin A 0µg 54µg 6%
Iron 1.93mg 1.57mg 5%
Carbs 13.05g 0g 4%
Sodium 13mg 83mg 3%
Vitamin B5 0.825mg 0.99mg 3%
Potassium 307mg 401mg 3%
Magnesium 101mg 97mg 1%
Net carbs 13.05g 0g N/A
Calcium 15mg 15mg 0%
Zinc 0.89mg 0.94mg 0%
Tryptophan 0.064mg 0.267mg 0%
Threonine 0.258mg 1.045mg 0%
Isoleucine 0.273mg 1.099mg 0%
Leucine 0.442mg 1.938mg 0%
Lysine 0.35mg 2.19mg 0%
Methionine 0.064mg 0.706mg 0%
Phenylalanine 0.31mg 0.931mg 0%
Valine 0.316mg 1.228mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +48.6%
Contains more ProteinProtein +287.8%
Contains more FatsFats +2444.3%
Contains more OtherOther +433.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -98%
Contains more Mono. FatMonounsaturated fat +13373.1%
Contains more Poly. FatPolyunsaturated fat +956.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.