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  6. Mackerel vs. Adzuki bean

Mackerel vs. Adzuki bean — In-Depth Nutrition Comparison

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Differences between mackerel and adzuki bean

  • Mackerel is higher in vitamin B12, vitamin D, and selenium; however, adzuki bean is richer in folate, copper, fiber, iron, vitamin B1, and zinc.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Adzuki bean has less sodium.
  • Mackerel has a lower glycemic index (0) than adzuki bean (29).

The food types used in this comparison are Fish, mackerel, salted and Beans, adzuki, mature seeds, raw.

Infographic

Mackerel vs Adzuki 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +2267.7%
Contains more MagnesiumMagnesium +111.7%
Contains more PotassiumPotassium +141.2%
Contains more IronIron +255.7%
Contains more CopperCopper +994%
Contains more ZincZinc +358.2%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -99.9%
~equal in Calcium ~66mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2175%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more FolateFolate +4046.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Adzuki bean DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 5mg 193%
Folate 15µg 622µg 152%
Selenium 73.4µg 3.1µg 128%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Copper 0.1mg 1.094mg 110%
Manganese 1.73mg 75%
Fiber 0g 12.7g 51%
Iron 1.4mg 4.98mg 45%
Polyunsaturated fat 6.21g 0.113g 41%
Fats 25.1g 0.53g 38%
Zinc 1.1mg 5.04mg 36%
Vitamin B1 0.02mg 0.455mg 36%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.191g 32%
Vitamin B5 1.471mg 29%
Potassium 520mg 1254mg 22%
Monounsaturated fat 8.32g 0.05g 21%
Carbs 0g 62.9g 21%
Choline 101.6mg 18%
Phosphorus 254mg 381mg 18%
Vitamin E 2.38mg 16%
Magnesium 60mg 127mg 16%
Vitamin K 7.8µg 7%
Vitamin A 47µg 1µg 5%
Vitamin B6 0.41mg 0.351mg 5%
Vitamin B3 3.3mg 2.63mg 4%
Protein 18.5g 19.87g 3%
Vitamin B2 0.19mg 0.22mg 2%
Calories 305kcal 329kcal 1%
Net carbs 0g 50.2g N/A
Calcium 66mg 66mg 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +4635.8%
Contains more WaterWater +219.9%
Contains more OtherOther +311%
Contains more CarbsCarbs +∞%
~equal in Protein ~19.87g

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +16540%
Contains more Poly. FatPolyunsaturated fat +5395.6%
Contains less Sat. FatSaturated fat -97.3%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.