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  6. Mackerel vs. Cranberry bean raw

Mackerel vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are mackerel and cranberry bean raw different?

  • Mackerel is higher in vitamin B12, vitamin D, and selenium; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, and iron.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • Cranberry bean raw has less sodium.
  • Mackerel has a lower glycemic index (0) than cranberry bean raw (35).

Fish, mackerel, salted and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Mackerel vs Cranberry 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +478%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +92.4%
Contains more PotassiumPotassium +156.2%
Contains more IronIron +257.1%
Contains more CopperCopper +694%
Contains more ZincZinc +230%
Contains more PhosphorusPhosphorus +46.5%
Contains less SodiumSodium -99.9%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +126.8%
Contains more Vitamin B6Vitamin B6 +32.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3635%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more FolateFolate +3926.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Cranberry bean raw DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 6mg 193%
Folate 15µg 604µg 147%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Selenium 73.4µg 12.7µg 110%
Fiber 0g 24.7g 99%
Copper 0.1mg 0.794mg 77%
Vitamin B1 0.02mg 0.747mg 61%
Iron 1.4mg 5mg 45%
Manganese 0.92mg 40%
Polyunsaturated fat 6.21g 0.527g 38%
Fats 25.1g 1.23g 37%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.316g 31%
Potassium 520mg 1332mg 24%
Zinc 1.1mg 3.63mg 23%
Magnesium 60mg 156mg 23%
Monounsaturated fat 8.32g 0.106g 21%
Carbs 0g 60.05g 20%
Choline 101.6mg 18%
Phosphorus 254mg 372mg 17%
Vitamin E 2.38mg 16%
Vitamin B5 0.748mg 15%
Vitamin B3 3.3mg 1.455mg 12%
Protein 18.5g 23.03g 9%
Vitamin B6 0.41mg 0.309mg 8%
Vitamin K 7.8µg 7%
Calcium 66mg 127mg 6%
Vitamin A 47µg 0µg 5%
Calories 305kcal 335kcal 2%
Vitamin B2 0.19mg 0.213mg 2%
Net carbs 0g 35.35g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1940.7%
Contains more WaterWater +247.1%
Contains more OtherOther +306.1%
Contains more ProteinProtein +24.5%
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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +7749.1%
Contains more Poly. FatPolyunsaturated fat +1078.4%
Contains less Sat. FatSaturated fat -95.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.