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  6. Green beans vs. Mackerel

Green beans vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between green beans and mackerel

  • The amount of vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5 in mackerel is higher than in green beans.
  • Mackerel covers your daily vitamin B12 needs 792% more than green beans.
  • Green beans contain less saturated fat.
  • Green beans have a higher glycemic index. The glycemic index of green beans is 20, while the glycemic index of mackerel is 0.

Specific food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 CalciumCalcium +193.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1325%
Contains more MagnesiumMagnesium +438.9%
Contains more PotassiumPotassium +174.7%
Contains more IronIron +141.5%
Contains more CopperCopper +64.9%
Contains more ZincZinc +276%
Contains more PhosphorusPhosphorus +858.6%
Contains more SeleniumSelenium +25700%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +2325%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1550%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +68.8%
Contains more Vitamin B1Vitamin B1 +114.9%
Contains more Vitamin B2Vitamin B2 +324.7%
Contains more Vitamin B3Vitamin B3 +1015.6%
Contains more Vitamin B5Vitamin B5 +1237.8%
Contains more Vitamin B6Vitamin B6 +721.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Green beans Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 0.2µg 51.6µg 93%
Protein 1.89g 23.85g 44%
Vitamin K 47.9µg 40%
Vitamin B3 0.614mg 6.85mg 39%
Phosphorus 29mg 278mg 36%
Vitamin B6 0.056mg 0.46mg 31%
Polyunsaturated fat 0.145g 4.3g 28%
Fats 0.28g 17.81g 27%
Cholesterol 0mg 75mg 25%
Vitamin B2 0.097mg 0.412mg 24%
Saturated fat 0.064g 4.176g 19%
Magnesium 18mg 97mg 19%
Vitamin B5 0.074mg 0.99mg 18%
Monounsaturated fat 0.011g 7.006g 17%
Fiber 3.2g 0g 13%
Manganese 0.285mg 0.02mg 12%
Iron 0.65mg 1.57mg 12%
Calories 35kcal 262kcal 11%
Vitamin C 9.7mg 0.4mg 10%
Folate 33µg 2µg 8%
Potassium 146mg 401mg 8%
Vitamin B1 0.074mg 0.159mg 7%
Zinc 0.25mg 0.94mg 6%
Sodium 1mg 83mg 4%
Copper 0.057mg 0.094mg 4%
Carbs 7.88g 0g 3%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Calcium 44mg 15mg 3%
Vitamin A 32µg 54µg 2%
Net carbs 4.68g 0g N/A
Sugar 3.63g N/A
Tryptophan 0.02mg 0.267mg 0%
Threonine 0.082mg 1.045mg 0%
Isoleucine 0.069mg 1.099mg 0%
Leucine 0.116mg 1.938mg 0%
Lysine 0.091mg 2.19mg 0%
Methionine 0.023mg 0.706mg 0%
Phenylalanine 0.069mg 0.931mg 0%
Valine 0.093mg 1.228mg 0%
Histidine 0.035mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +67.5%
Contains more ProteinProtein +1161.9%
Contains more FatsFats +6260.7%
Contains more OtherOther +594.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -98.5%
Contains more Mono. FatMonounsaturated fat +63590.9%
Contains more Poly. FatPolyunsaturated fat +2865.5%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.