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  6. Mackerel vs. Navy bean raw

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

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What are the main differences between mackerel and navy bean raw?

  • Mackerel is richer in vitamin B12, vitamin D, selenium, and phosphorus, yet navy bean raw is richer in vitamin B1, folate, and copper.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Navy bean raw contains less cholesterol.
  • Mackerel has a lower glycemic index than navy bean raw.

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

Infographic

Mackerel vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +69.4%
Contains more ZincZinc +23.6%
Contains more PhosphorusPhosphorus +154%
Contains more SeleniumSelenium +12133.3%
Contains more MagnesiumMagnesium +68.3%
Contains more IronIron +37.9%
Contains more CopperCopper +256%
Contains less SodiumSodium -99.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +170.5%
Contains more Vitamin B6Vitamin B6 +114.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more FolateFolate +780%

All nutrients comparison - raw data values

Nutrient Mackerel Navy bean raw DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 13mg 193%
Selenium 73.4µg 0.6µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Polyunsaturated fat 6.21g 0.407g 39%
Fats 25.1g 0.7g 38%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.085g 32%
Vitamin B1 0.02mg 0.39mg 31%
Folate 15µg 132µg 29%
Copper 0.1mg 0.356mg 28%
Protein 18.5g 6.15g 25%
Phosphorus 254mg 100mg 22%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 8.32g 0.052g 21%
Manganese 0.408mg 18%
Choline 101.6mg 18%
Vitamin B5 0.825mg 17%
Vitamin B6 0.41mg 0.191mg 17%
Vitamin E 2.38mg 16%
Vitamin B3 3.3mg 1.22mg 13%
Calories 305kcal 67kcal 12%
Magnesium 60mg 101mg 10%
Iron 1.4mg 1.93mg 7%
Vitamin K 7.8µg 7%
Potassium 520mg 307mg 6%
Vitamin A 47µg 0µg 5%
Calcium 66mg 15mg 5%
Carbs 0g 13.05g 4%
Vitamin B2 0.19mg 0.215mg 2%
Zinc 1.1mg 0.89mg 2%
Net carbs 0g 13.05g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +200.8%
Contains more FatsFats +3485.7%
Contains more OtherOther +1310.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +84.1%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +15900%
Contains more Poly. FatPolyunsaturated fat +1425.8%
Contains less Sat. FatSaturated fat -98.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.