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  6. Green bean raw vs. Mackerel

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

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Important differences between green bean raw and mackerel

  • Green bean raw has more vitamin K; however, mackerel is richer in vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and vitamin B3.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Green bean raw contains 6 times more vitamin K than mackerel. Green bean raw contains 43µg of vitamin K, while mackerel contains 7.8µg.
  • Green bean raw contains less saturated fat.
  • Green bean raw has a higher glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Beans, snap, green, raw and Fish, mackerel, salted.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 less SodiumSodium -99.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +78.4%
Contains more PotassiumPotassium +146.4%
Contains more IronIron +35.9%
Contains more CopperCopper +44.9%
Contains more ZincZinc +358.3%
Contains more PhosphorusPhosphorus +568.4%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +310%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +451.3%
Contains more FolateFolate +120%
Contains more Vitamin AVitamin A +34.3%
Contains more Vitamin EVitamin E +480.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +349.6%
Contains more Vitamin B6Vitamin B6 +190.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +564.1%

All nutrients comparison - raw data values

Nutrient Green bean raw Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 6mg 4450mg 193%
Selenium 0.6µg 73.4µg 132%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Polyunsaturated fat 0.113g 6.21g 41%
Fats 0.22g 25.1g 38%
Protein 1.83g 18.5g 33%
Saturated fat 0.05g 7.148g 32%
Cholesterol 0mg 95mg 32%
Phosphorus 38mg 254mg 31%
Vitamin K 43µg 7.8µg 29%
Vitamin B6 0.141mg 0.41mg 21%
Monounsaturated fat 0.01g 8.32g 21%
Choline 15.3mg 101.6mg 16%
Vitamin B3 0.734mg 3.3mg 16%
Vitamin C 12.2mg 0mg 14%
Calories 31kcal 305kcal 14%
Vitamin E 0.41mg 2.38mg 13%
Fiber 2.7g 0g 11%
Manganese 0.216mg 9%
Potassium 211mg 520mg 9%
Zinc 0.24mg 1.1mg 8%
Magnesium 25mg 60mg 8%
Vitamin B2 0.104mg 0.19mg 7%
Folate 33µg 15µg 5%
Vitamin B1 0.082mg 0.02mg 5%
Vitamin B5 0.225mg 5%
Iron 1.03mg 1.4mg 5%
Copper 0.069mg 0.1mg 3%
Calcium 37mg 66mg 3%
Fructose 1.39g 2%
Carbs 6.97g 0g 2%
Vitamin A 35µg 47µg 1%
Net carbs 4.27g 0g N/A
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +110%
Contains more ProteinProtein +910.9%
Contains more FatsFats +11309.1%
Contains more OtherOther +1930.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.3%
Contains more Mono. FatMonounsaturated fat +83100%
Contains more Poly. FatPolyunsaturated fat +5395.6%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.