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  6. Mackerel vs. Green bean raw

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

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Important differences between mackerel and green bean raw

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and vitamin B3; however, green bean raw is richer in vitamin K.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Green bean raw contains less cholesterol.
  • Green bean raw has a higher glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Beans, snap, green, raw.

Infographic

Mackerel vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +78.4%
Contains more PotassiumPotassium +146.4%
Contains more IronIron +35.9%
Contains more CopperCopper +44.9%
Contains more ZincZinc +358.3%
Contains more PhosphorusPhosphorus +568.4%
Contains more SeleniumSelenium +12133.3%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +34.3%
Contains more Vitamin EVitamin E +480.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +349.6%
Contains more Vitamin B6Vitamin B6 +190.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +564.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin KVitamin K +451.3%
Contains more FolateFolate +120%

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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +910.9%
Contains more FatsFats +11309.1%
Contains more OtherOther +1930.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +110%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +83100%
Contains more Poly. FatPolyunsaturated fat +5395.6%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Green bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Green bean raw DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 6mg 193%
Selenium 73.4µg 0.6µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Polyunsaturated fat 6.21g 0.113g 41%
Fats 25.1g 0.22g 38%
Protein 18.5g 1.83g 33%
Saturated fat 7.148g 0.05g 32%
Cholesterol 95mg 0mg 32%
Phosphorus 254mg 38mg 31%
Vitamin K 7.8µg 43µg 29%
Vitamin B6 0.41mg 0.141mg 21%
Monounsaturated fat 8.32g 0.01g 21%
Choline 101.6mg 15.3mg 16%
Vitamin B3 3.3mg 0.734mg 16%
Vitamin C 0mg 12.2mg 14%
Calories 305kcal 31kcal 14%
Vitamin E 2.38mg 0.41mg 13%
Fiber 0g 2.7g 11%
Manganese 0.216mg 9%
Potassium 520mg 211mg 9%
Zinc 1.1mg 0.24mg 8%
Magnesium 60mg 25mg 8%
Vitamin B2 0.19mg 0.104mg 7%
Folate 15µg 33µg 5%
Vitamin B1 0.02mg 0.082mg 5%
Vitamin B5 0.225mg 5%
Iron 1.4mg 1.03mg 5%
Copper 0.1mg 0.069mg 3%
Calcium 66mg 37mg 3%
Fructose 1.39g 2%
Carbs 0g 6.97g 2%
Vitamin A 47µg 35µg 1%
Net carbs 0g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
172%
Mackerel
23%
Green bean raw
Minerals Daily Need Coverage Score
131%
Mackerel
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.26g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Green bean raw
Green bean raw is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 4444mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 7.098g)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $5.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.