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  6. Mackerel vs. Refried beans

Mackerel vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between mackerel and refried beans

  • The amount of vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, vitamin B3, and vitamin E in mackerel is higher than in refried beans.
  • Mackerel covers your daily need for vitamin B12, 500% more than refried beans.
  • The amount of cholesterol in refried beans is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Fish, mackerel, salted and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Mackerel vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +63%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +176.1%
Contains more SeleniumSelenium +1165.5%
Contains more CopperCopper +29%
Contains less SodiumSodium -91.7%
~equal in Iron ~1.44mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +140.5%
Contains more Vitamin B3Vitamin B3 +799.2%
Contains more Vitamin B6Vitamin B6 +298.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +36.4%
Contains more CholineCholine +379.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +280%

All nutrients comparison - raw data values

Nutrient Mackerel Refried beans DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 370mg 177%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 5.8µg 123%
Polyunsaturated fat 6.21g 0.543g 38%
Fats 25.1g 2.01g 36%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.631g 30%
Protein 18.5g 4.98g 27%
Vitamin B6 0.41mg 0.103mg 24%
Phosphorus 254mg 92mg 23%
Histidine 153mg 22%
Monounsaturated fat 8.32g 0.601g 19%
Vitamin B3 3.3mg 0.367mg 18%
Vitamin E 2.38mg 0.09mg 15%
Fiber 0g 3.7g 15%
Choline 101.6mg 21.2mg 15%
Manganese 0.289mg 13%
Calories 305kcal 90kcal 11%
Vitamin B2 0.19mg 0.079mg 9%
Vitamin C 0mg 6mg 7%
Potassium 520mg 319mg 6%
Magnesium 60mg 35mg 6%
Vitamin A 47µg 0µg 5%
Carbs 0g 13.55g 5%
Zinc 1.1mg 0.58mg 5%
Vitamin B1 0.02mg 0.076mg 5%
Vitamin K 7.8µg 2.1µg 5%
Vitamin B5 0.189mg 4%
Calcium 66mg 29mg 4%
Copper 0.1mg 0.129mg 3%
Starch 7.43g 3%
Iron 1.4mg 1.44mg 1%
Folate 15µg 11µg 1%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +271.5%
Contains more FatsFats +1148.8%
Contains more OtherOther +683.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +80.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1284.4%
Contains more Poly. FatPolyunsaturated fat +1043.6%
Contains less Sat. FatSaturated fat -91.2%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.