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Mackerel vs. Baked beans — In-Depth Nutrition Comparison

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A recap on differences between mackerel and baked beans

  • Mackerel has more vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and vitamin B3; however, baked beans are higher in fiber.
  • Mackerel covers your daily vitamin B12 needs 500% more than baked beans.
  • Baked beans have less cholesterol.
  • The glycemic index of baked beans is higher.

Food varieties used in this article are Fish, mackerel, salted and Beans, baked, home prepared.

Infographic

Mackerel vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +39.5%
Contains more PotassiumPotassium +45.3%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +133%
Contains more SeleniumSelenium +1187.7%
Contains more IronIron +42.1%
Contains more CopperCopper +59%
Contains less SodiumSodium -90.5%
~equal in Calcium ~61mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +287.8%
Contains more Vitamin B3Vitamin B3 +708.8%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more FolateFolate +220%

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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +233.9%
Contains more FatsFats +387.4%
Contains more OtherOther +433.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +51.6%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +290.1%
Contains more Poly. FatPolyunsaturated fat +739.2%
Contains less Sat. FatSaturated fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Baked beans DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 422mg 175%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 5.7µg 123%
Polyunsaturated fat 6.21g 0.74g 36%
Fats 25.1g 5.15g 31%
Cholesterol 95mg 5mg 30%
Protein 18.5g 5.54g 26%
Vitamin B6 0.41mg 0.09mg 25%
Saturated fat 7.148g 1.948g 24%
Fiber 0g 5.5g 22%
Phosphorus 254mg 109mg 21%
Vitamin B3 3.3mg 0.408mg 18%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Monounsaturated fat 8.32g 2.133g 15%
Vitamin B2 0.19mg 0.049mg 11%
Manganese 0.255mg 11%
Vitamin B1 0.02mg 0.136mg 10%
Folate 15µg 48µg 8%
Calories 305kcal 155kcal 8%
Copper 0.1mg 0.159mg 7%
Iron 1.4mg 1.99mg 7%
Vitamin K 7.8µg 7%
Carbs 0g 21.63g 7%
Vitamin A 47µg 0µg 5%
Potassium 520mg 358mg 5%
Magnesium 60mg 43mg 4%
Zinc 1.1mg 0.73mg 3%
Vitamin B5 0.155mg 3%
Calcium 66mg 61mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 16.13g N/A
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Baked beans
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
172%
Mackerel
9%
Baked beans
Minerals Daily Need Coverage Score
131%
Mackerel
39%
Baked beans

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 90mg)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 4028mg)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 5.2g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $5.2)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.