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  6. Mackerel vs. Black turtle bean

Mackerel vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between mackerel and black turtle bean?

  • Mackerel is richer in vitamin B12, vitamin D, and selenium, yet black turtle bean is richer in folate, copper, iron, vitamin B1, and fiber.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Black turtle bean contains less sodium.
  • Mackerel has a lower glycemic index than black turtle bean.

We used Fish, mackerel, salted and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Mackerel vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +2193.8%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +142.4%
Contains more PotassiumPotassium +188.5%
Contains more IronIron +521.4%
Contains more CopperCopper +900%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +73.2%
Contains less SodiumSodium -99.8%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1033.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +39.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more FolateFolate +2860%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.193mg

All nutrients comparison - raw data values

Nutrient Mackerel Black turtle bean DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 9mg 193%
Selenium 73.4µg 3.2µg 128%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Folate 15µg 444µg 107%
Copper 0.1mg 1mg 100%
Iron 1.4mg 8.7mg 91%
Vitamin B1 0.02mg 0.9mg 73%
Fiber 0g 15.5g 62%
Manganese 1mg 43%
Polyunsaturated fat 6.21g 0.387g 39%
Fats 25.1g 0.9g 37%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.232g 31%
Potassium 520mg 1500mg 29%
Phosphorus 254mg 440mg 27%
Magnesium 60mg 160mg 24%
Monounsaturated fat 8.32g 0.078g 21%
Carbs 0g 63.25g 21%
Vitamin B5 0.899mg 18%
Choline 101.6mg 18%
Vitamin E 2.38mg 0.21mg 14%
Zinc 1.1mg 2.2mg 10%
Vitamin B6 0.41mg 0.286mg 10%
Calcium 66mg 160mg 9%
Vitamin B3 3.3mg 1.955mg 8%
Protein 18.5g 21.25g 6%
Vitamin A 47µg 0µg 5%
Vitamin K 7.8µg 5.6µg 2%
Calories 305kcal 339kcal 2%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Vitamin B2 0.19mg 0.193mg 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +2688.9%
Contains more WaterWater +290.9%
Contains more OtherOther +272.2%
Contains more ProteinProtein +14.9%
Contains more CarbsCarbs +∞%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +10566.7%
Contains more Poly. FatPolyunsaturated fat +1504.7%
Contains less Sat. FatSaturated fat -96.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.