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  6. Navy bean raw vs. Mackerel

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

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

  • Navy bean raw is richer in vitamin B1, folate, and copper, yet mackerel is richer in vitamin B12, vitamin D, selenium, and phosphorus.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Navy bean raw has 20 times more vitamin B1 than mackerel. Navy bean raw has 0.39mg of vitamin B1, while mackerel has 0.02mg.
  • Navy bean raw contains less saturated fat.
  • Mackerel has a lower glycemic index than navy bean raw.

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

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +68.3%
Contains more IronIron +37.9%
Contains more CopperCopper +256%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +69.4%
Contains more ZincZinc +23.6%
Contains more PhosphorusPhosphorus +154%
Contains more SeleniumSelenium +12133.3%

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 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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +170.5%
Contains more Vitamin B6Vitamin B6 +114.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 13mg 4450mg 193%
Selenium 0.6µg 73.4µg 132%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Polyunsaturated fat 0.407g 6.21g 39%
Fats 0.7g 25.1g 38%
Cholesterol 0mg 95mg 32%
Saturated fat 0.085g 7.148g 32%
Vitamin B1 0.39mg 0.02mg 31%
Folate 132µg 15µg 29%
Copper 0.356mg 0.1mg 28%
Protein 6.15g 18.5g 25%
Phosphorus 100mg 254mg 22%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.052g 8.32g 21%
Manganese 0.408mg 18%
Choline 101.6mg 18%
Vitamin B5 0.825mg 17%
Vitamin B6 0.191mg 0.41mg 17%
Vitamin E 2.38mg 16%
Vitamin B3 1.22mg 3.3mg 13%
Calories 67kcal 305kcal 12%
Magnesium 101mg 60mg 10%
Iron 1.93mg 1.4mg 7%
Vitamin K 7.8µg 7%
Potassium 307mg 520mg 6%
Vitamin A 0µg 47µg 5%
Calcium 15mg 66mg 5%
Carbs 13.05g 0g 4%
Vitamin B2 0.215mg 0.19mg 2%
Zinc 0.89mg 1.1mg 2%
Net carbs 13.05g 0g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%
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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +84.1%
Contains more ProteinProtein +200.8%
Contains more FatsFats +3485.7%
Contains more OtherOther +1310.5%

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
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 -98.8%
Contains more Mono. FatMonounsaturated fat +15900%
Contains more Poly. FatPolyunsaturated fat +1425.8%

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. 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/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.