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.
- Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of mackerel is 0.
The food varieties used in the comparison are Fish, mackerel, salted and Beans, pinto, mature seeds, raw.
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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.
| Contains more SeleniumSelenium | +163.1% |
| Contains more MagnesiumMagnesium | +193.3% |
| Contains more CalciumCalcium | +71.2% |
| Contains more PotassiumPotassium | +167.9% |
| Contains more IronIron | +262.1% |
| Contains more CopperCopper | +793% |
| Contains more ZincZinc | +107.3% |
| Contains more PhosphorusPhosphorus | +61.8% |
| Contains less SodiumSodium | -99.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1033.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +181.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +39.3% |
| Contains more CholineCholine | +53.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3465% |
| Contains more Vitamin B2Vitamin B2 | +11.6% |
| Contains more Vitamin B6Vitamin B6 | +15.6% |
| Contains more FolateFolate | +3400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 12mg | 193% |
| Folate | 15µg | 525µg | 128% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Vitamin D | 1006IU | 0IU | 126% |
| Copper | 0.1mg | 0.893mg | 88% |
| Selenium | 73.4µg | 27.9µg | 83% |
| Fiber | 0g | 15.5g | 62% |
| Vitamin B1 | 0.02mg | 0.713mg | 58% |
| Manganese | 1.148mg | 50% | |
| Iron | 1.4mg | 5.07mg | 46% |
| Polyunsaturated fat | 6.21g | 0.407g | 39% |
| Fats | 25.1g | 1.23g | 37% |
| Cholesterol | 95mg | 0mg | 32% |
| Saturated fat | 7.148g | 0.235g | 31% |
| Magnesium | 60mg | 176mg | 28% |
| Potassium | 520mg | 1393mg | 26% |
| Phosphorus | 254mg | 411mg | 22% |
| Carbs | 0g | 62.55g | 21% |
| Monounsaturated fat | 8.32g | 0.229g | 20% |
| Vitamin B5 | 0.785mg | 16% | |
| Starch | 34.17g | 14% | |
| Vitamin E | 2.38mg | 0.21mg | 14% |
| Vitamin B3 | 3.3mg | 1.174mg | 13% |
| Zinc | 1.1mg | 2.28mg | 11% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Protein | 18.5g | 21.42g | 6% |
| Choline | 101.6mg | 66.2mg | 6% |
| Vitamin A | 47µg | 0µg | 5% |
| Calcium | 66mg | 113mg | 5% |
| Vitamin B6 | 0.41mg | 0.474mg | 5% |
| Calories | 305kcal | 347kcal | 2% |
| Vitamin K | 7.8µg | 5.6µg | 2% |
| Vitamin B2 | 0.19mg | 0.212mg | 2% |
| Net carbs | 0g | 47.05g | N/A |
| Sugar | 0g | 2.11g | N/A |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1940.7% |
| Contains more WaterWater | +279.5% |
| Contains more OtherOther | +286.2% |
| Contains more ProteinProtein | +15.8% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3533.2% |
| Contains more Poly. FatPolyunsaturated fat | +1425.8% |
| Contains less Sat. FatSaturated fat | -96.7% |