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  6. Mackerel vs. Bean raw

Mackerel vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between Mackerel and Bean raw

  • Mackerel has more Vitamin B12, Vitamin D, and Selenium, however, Bean raw is richer in Folate, Copper, Fiber, Vitamin B1, and Iron.
  • Mackerel's daily need coverage for Vitamin B12 is 500% more.
  • Bean raw contains less Sodium.

The food varieties used in the comparison are Fish, mackerel, salted and Beans, pinto, mature seeds, raw.

Infographic

Mackerel vs Bean raw 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.
Mackerel
Mackerel
1
:
9
Bean raw
Bean raw
Contains more Selenium +163.1%
Contains more Calcium +71.2%
Contains more Iron +262.1%
Contains more Magnesium +193.3%
Contains more Phosphorus +61.8%
Contains more Potassium +167.9%
Contains less Sodium -99.7%
Contains more Zinc +107.3%
Contains more Copper +793%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Selenium +163.1%
Contains more Calcium +71.2%
Contains more Iron +262.1%
Contains more Magnesium +193.3%
Contains more Phosphorus +61.8%
Contains more Potassium +167.9%
Contains less Sodium -99.7%
Contains more Zinc +107.3%
Contains more Copper +793%

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.
Mackerel
Mackerel
6
:
6
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +39.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3465%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B6 +15.6%
Contains more Folate +3400%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +181.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +39.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3465%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B6 +15.6%
Contains more Folate +3400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Bean raw
Bean raw
Contains more Fats +1940.7%
Contains more Water +279.5%
Contains more Other +286.2%
Contains more Protein +15.8%
Contains more Carbs +∞%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +1940.7%
Contains more Water +279.5%
Contains more Other +286.2%
Contains more Protein +15.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +3533.2%
Contains more Polyunsaturated fat +1425.8%
Contains less Saturated Fat -96.7%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +3533.2%
Contains more Polyunsaturated fat +1425.8%
Contains less Saturated Fat -96.7%

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 raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Bean raw Opinion
Net carbs 0g 47.05g Bean raw
Protein 18.5g 21.42g Bean raw
Fats 25.1g 1.23g Mackerel
Carbs 0g 62.55g Bean raw
Calories 305kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 0g 2.11g Mackerel
Fiber 0g 15.5g Bean raw
Calcium 66mg 113mg Bean raw
Iron 1.4mg 5.07mg Bean raw
Magnesium 60mg 176mg Bean raw
Phosphorus 254mg 411mg Bean raw
Potassium 520mg 1393mg Bean raw
Sodium 4450mg 12mg Bean raw
Zinc 1.1mg 2.28mg Bean raw
Copper 0.1mg 0.893mg Bean raw
Manganese 1.148mg Bean raw
Selenium 73.4µg 27.9µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 0.21mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.02mg 0.713mg Bean raw
Vitamin B2 0.19mg 0.212mg Bean raw
Vitamin B3 3.3mg 1.174mg Mackerel
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.41mg 0.474mg Bean raw
Folate 15µg 525µg Bean raw
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 5.6µg Mackerel
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Cholesterol 95mg 0mg Bean raw
Saturated Fat 7.148g 0.235g Bean raw
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 0.229g Mackerel
Polyunsaturated fat 6.21g 0.407g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
212%
Mackerel
70%
Bean raw
Minerals Daily Need Coverage Score
131%
Mackerel
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 4438mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 6.913g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $5.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.