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Mackerel vs. Green beans — In-Depth Nutrition Comparison

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Summary of differences between mackerel and green beans

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and vitamin B3, while green beans have more vitamin K.
  • Mackerel covers your daily need for vitamin B12, 500% more than green beans.
  • The amount of cholesterol in green beans is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of green beans is 20.

These are the specific foods used in this comparison Fish, mackerel, salted and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Mackerel vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +256.2%
Contains more IronIron +115.4%
Contains more CopperCopper +75.4%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +775.9%
Contains more SeleniumSelenium +36600%
Contains less SodiumSodium -100%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +46.9%
Contains more Vitamin EVitamin E +417.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.9%
Contains more Vitamin B3Vitamin B3 +437.5%
Contains more Vitamin B6Vitamin B6 +632.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +501.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin KVitamin K +514.1%
Contains more FolateFolate +120%

All nutrients comparison - raw data values

Nutrient Mackerel Green beans DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 1mg 193%
Selenium 73.4µg 0.2µg 133%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.145g 40%
Fats 25.1g 0.28g 38%
Protein 18.5g 1.89g 33%
Vitamin K 7.8µg 47.9µg 33%
Phosphorus 254mg 29mg 32%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.064g 32%
Vitamin B6 0.41mg 0.056mg 27%
Monounsaturated fat 8.32g 0.011g 21%
Vitamin B3 3.3mg 0.614mg 17%
Choline 101.6mg 16.9mg 15%
Calories 305kcal 35kcal 14%
Vitamin E 2.38mg 0.46mg 13%
Fiber 0g 3.2g 13%
Manganese 0.285mg 12%
Potassium 520mg 146mg 11%
Vitamin C 0mg 9.7mg 11%
Magnesium 60mg 18mg 10%
Iron 1.4mg 0.65mg 9%
Zinc 1.1mg 0.25mg 8%
Vitamin B2 0.19mg 0.097mg 7%
Folate 15µg 33µg 5%
Vitamin B1 0.02mg 0.074mg 5%
Copper 0.1mg 0.057mg 5%
Carbs 0g 7.88g 3%
Vitamin A 47µg 32µg 2%
Calcium 66mg 44mg 2%
Vitamin B5 0.074mg 1%
Net carbs 0g 4.68g N/A
Sugar 0g 3.63g N/A
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +878.8%
Contains more FatsFats +8864.3%
Contains more OtherOther +1735.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +107.5%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +75536.4%
Contains more Poly. FatPolyunsaturated fat +4182.8%
Contains less Sat. FatSaturated fat -99.1%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.