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  6. Green beans vs. Mackerel

Green beans vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between green beans and mackerel

  • Green beans have more vitamin K, while mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and vitamin B3.
  • Mackerel covers your daily need for vitamin B12, 500% more than green beans.
  • Green beans contain 6 times more vitamin K than mackerel. While green beans contain 47.9µg of vitamin K, mackerel contains only 7.8µg.
  • The amount of saturated fat in green beans is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of green beans is 20.

These are the specific foods used in this comparison Beans, snap, green, cooked, boiled, drained, without salt and Fish, mackerel, salted.

Infographic

Green beans vs Mackerel infographic
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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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +256.2%
Contains more IronIron +115.4%
Contains more CopperCopper +75.4%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +775.9%
Contains more SeleniumSelenium +36600%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +514.1%
Contains more FolateFolate +120%
Contains more Vitamin AVitamin A +46.9%
Contains more Vitamin EVitamin E +417.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.9%
Contains more Vitamin B3Vitamin B3 +437.5%
Contains more Vitamin B6Vitamin B6 +632.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +501.2%

All nutrients comparison - raw data values

Nutrient Green beans Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 1mg 4450mg 193%
Selenium 0.2µg 73.4µg 133%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.145g 6.21g 40%
Fats 0.28g 25.1g 38%
Protein 1.89g 18.5g 33%
Vitamin K 47.9µg 7.8µg 33%
Phosphorus 29mg 254mg 32%
Cholesterol 0mg 95mg 32%
Saturated fat 0.064g 7.148g 32%
Vitamin B6 0.056mg 0.41mg 27%
Monounsaturated fat 0.011g 8.32g 21%
Vitamin B3 0.614mg 3.3mg 17%
Choline 16.9mg 101.6mg 15%
Calories 35kcal 305kcal 14%
Vitamin E 0.46mg 2.38mg 13%
Fiber 3.2g 0g 13%
Manganese 0.285mg 12%
Potassium 146mg 520mg 11%
Vitamin C 9.7mg 0mg 11%
Magnesium 18mg 60mg 10%
Iron 0.65mg 1.4mg 9%
Zinc 0.25mg 1.1mg 8%
Vitamin B2 0.097mg 0.19mg 7%
Folate 33µg 15µg 5%
Vitamin B1 0.074mg 0.02mg 5%
Copper 0.057mg 0.1mg 5%
Carbs 7.88g 0g 3%
Vitamin A 32µg 47µg 2%
Calcium 44mg 66mg 2%
Vitamin B5 0.074mg 1%
Net carbs 4.68g 0g N/A
Sugar 3.63g 0g N/A
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 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% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +107.5%
Contains more ProteinProtein +878.8%
Contains more FatsFats +8864.3%
Contains more OtherOther +1735.6%

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
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 -99.1%
Contains more Mono. FatMonounsaturated fat +75536.4%
Contains more Poly. FatPolyunsaturated fat +4182.8%

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. 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/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.