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  6. Mackerel vs. Kidney beans raw

Mackerel vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the differences between mackerel and kidney beans raw?

  • Mackerel is higher in vitamin B12, vitamin D, and selenium, yet kidney beans raw is higher in fiber, copper, folate, iron, and vitamin B1.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The amount of sodium in kidney beans raw is lower.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, salted and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Mackerel vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +2193.8%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +170.4%
Contains more IronIron +485.7%
Contains more CopperCopper +858%
Contains more ZincZinc +153.6%
Contains more PhosphorusPhosphorus +60.2%
Contains less SodiumSodium -99.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +981.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2545%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin KVitamin K +143.6%
Contains more FolateFolate +2526.7%
~equal in Vitamin B6 ~0.397mg

All nutrients comparison - raw data values

Nutrient Mackerel Kidney beans raw DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 24mg 192%
Selenium 73.4µg 3.2µg 128%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Fiber 0g 24.9g 100%
Folate 15µg 394µg 95%
Copper 0.1mg 0.958mg 95%
Iron 1.4mg 8.2mg 85%
Manganese 1.021mg 44%
Vitamin B1 0.02mg 0.529mg 42%
Polyunsaturated fat 6.21g 0.457g 38%
Fats 25.1g 0.83g 37%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.12g 32%
Potassium 520mg 1406mg 26%
Phosphorus 254mg 407mg 22%
Monounsaturated fat 8.32g 0.064g 21%
Carbs 0g 60.01g 20%
Magnesium 60mg 140mg 19%
Choline 101.6mg 18%
Vitamin B5 0.78mg 16%
Zinc 1.1mg 2.79mg 15%
Vitamin E 2.38mg 0.22mg 14%
Protein 18.5g 23.58g 10%
Vitamin K 7.8µg 19µg 9%
Vitamin B3 3.3mg 2.06mg 8%
Calcium 66mg 143mg 8%
Vitamin A 47µg 0µg 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B2 0.19mg 0.219mg 2%
Calories 305kcal 333kcal 1%
Vitamin B6 0.41mg 0.397mg 1%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2924.1%
Contains more WaterWater +266%
Contains more OtherOther +249.9%
Contains more ProteinProtein +27.5%
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +12900%
Contains more Poly. FatPolyunsaturated fat +1258.9%
Contains less Sat. FatSaturated fat -98.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.