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  6. Mackerel vs. Bean

Mackerel vs. Bean — In-Depth Nutrition Comparison

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How are Mackerel and Bean different?

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B6, Phosphorus, and Vitamin B3, however, Bean is richer in Fiber.
  • Daily need coverage for Vitamin B12 from Mackerel is 500% higher.
  • Bean has less Cholesterol.

Fish, mackerel, salted and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Mackerel vs Bean 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Bean
Bean
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +382.8%
Contains more PhosphorusPhosphorus +144.2%
Contains more SeleniumSelenium +1531.1%
Contains more CopperCopper +106%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -100%
~equal in Manganese ~mg

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 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Bean
Bean
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +48.1%
Contains more Vitamin EVitamin E +1486.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B3Vitamin B3 +667.4%
Contains more Vitamin B6Vitamin B6 +215.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +875%
Contains more CholineCholine +229.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more FolateFolate +60%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Bean
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +285.4%
Contains more FatsFats +6175%
Contains more OtherOther +683.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +23671.4%
Contains more Poly. FatPolyunsaturated fat +3510.5%
Contains less Sat. FatSaturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mackerel Bean Opinion
Calories 305kcal 105kcal Mackerel
Protein 18.5g 4.8g Mackerel
Fats 25.1g 0.4g Mackerel
Vitamin C 0mg 3.1mg Bean
Net carbs 0g 14.99g Bean
Carbs 0g 20.49g Bean
Cholesterol 95mg 0mg Bean
Vitamin D 1006IU 0IU Mackerel
Magnesium 60mg 32mg Mackerel
Calcium 66mg 50mg Mackerel
Potassium 520mg 296mg Mackerel
Iron 1.4mg 0.29mg Mackerel
Sugar 0g 7.78g Mackerel
Fiber 0g 5.5g Bean
Copper 0.1mg 0.206mg Bean
Zinc 1.1mg 1.4mg Bean
Phosphorus 254mg 104mg Mackerel
Sodium 4450mg 1mg Bean
Vitamin A 157IU 106IU Mackerel
Vitamin A 47µg 5µg Mackerel
Vitamin E 2.38mg 0.15mg Mackerel
Vitamin D 25.2µg 0µg Mackerel
Selenium 73.4µg 4.5µg Mackerel
Vitamin B1 0.02mg 0.15mg Bean
Vitamin B2 0.19mg 0.06mg Mackerel
Vitamin B3 3.3mg 0.43mg Mackerel
Vitamin B6 0.41mg 0.13mg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 0.8µg Mackerel
Folate 15µg 24µg Bean
Choline 101.6mg 30.8mg Mackerel
Saturated Fat 7.148g 0.103g Bean
Monounsaturated Fat 8.32g 0.035g Mackerel
Polyunsaturated fat 6.21g 0.172g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
200%
Mackerel
11%
Bean
Minerals Daily Need Coverage Score
131%
Mackerel
25%
Bean

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4449mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 7.045g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $5.5)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.