Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Lupin Bean Raw

Mackerel vs. Lupin Bean Raw — In-Depth Nutrition Comparison

Compare

What are the main differences between mackerel and lupin Bean Raw?

  • Mackerel is richer in vitamin B12, vitamin D, and selenium, yet lupin Bean Raw is richer in copper, folate, fiber, vitamin B1, iron, and zinc.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Lupin Bean Raw contains less sodium.

We used Fish, mackerel, salted and Lupins, mature seeds, raw types in this comparison.

Infographic

Mackerel vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +795.1%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +94.8%
Contains more IronIron +211.4%
Contains more CopperCopper +922%
Contains more ZincZinc +331.8%
Contains more PhosphorusPhosphorus +73.2%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3100%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more FolateFolate +2266.7%

All nutrients comparison - raw data values

Nutrient Mackerel Lupin Bean Raw DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 15mg 193%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Selenium 73.4µg 8.2µg 119%
Manganese 2.382mg 104%
Copper 0.1mg 1.022mg 102%
Folate 15µg 355µg 85%
Fiber 0g 18.9g 76%
Vitamin B1 0.02mg 0.64mg 52%
Iron 1.4mg 4.36mg 37%
Protein 18.5g 36.17g 35%
Magnesium 60mg 198mg 33%
Zinc 1.1mg 4.75mg 33%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 1.156g 27%
Phosphorus 254mg 440mg 27%
Polyunsaturated fat 6.21g 2.439g 25%
Fats 25.1g 9.74g 24%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Potassium 520mg 1013mg 15%
Vitamin B5 0.75mg 15%
Carbs 0g 40.37g 13%
Monounsaturated fat 8.32g 3.94g 11%
Calcium 66mg 176mg 11%
Vitamin B3 3.3mg 2.19mg 7%
Vitamin K 7.8µg 7%
Vitamin A 47µg 0µg 5%
Vitamin C 0mg 4.8mg 5%
Vitamin B6 0.41mg 0.357mg 4%
Calories 305kcal 371kcal 3%
Vitamin B2 0.19mg 0.22mg 2%
Net carbs 0g 21.47g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +157.7%
Contains more WaterWater +311.9%
Contains more OtherOther +308.5%
Contains more ProteinProtein +95.5%
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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +111.2%
Contains more Poly. FatPolyunsaturated fat +154.6%
Contains less Sat. FatSaturated fat -83.8%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.