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Mackerel vs. Soup beans — In-Depth Nutrition Comparison

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What are the differences between mackerel and soup beans?

  • Mackerel is higher in vitamin B12, selenium, phosphorus, vitamin B6, and vitamin B3, yet soup beans are higher in vitamin A and fiber.
  • Mackerel's daily need coverage for vitamin B12 is 499% more.
  • Mackerel has 11 times more sodium than soup beans. While mackerel has 4450mg of sodium, soup beans have only 400mg.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, salted and Soup, bean with ham, canned, chunky, ready-to-serve types in this article.

Infographic

Mackerel vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +215.8%
Contains more CalciumCalcium +106.3%
Contains more PotassiumPotassium +197.1%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +330.5%
Contains more SeleniumSelenium +963.8%
Contains more CopperCopper +60%
Contains less SodiumSodium -91%
~equal in Iron ~1.33mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B3Vitamin B3 +371.4%
Contains more Vitamin B6Vitamin B6 +720%
Contains more Vitamin B12Vitamin B12 +39900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +72.3%
Contains more Vitamin B1Vitamin B1 +200%

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% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +256.5%
Contains more FatsFats +617.1%
Contains more OtherOther +781.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +82.9%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +426.6%
Contains more Poly. FatPolyunsaturated fat +1492.3%
Contains less Sat. FatSaturated fat -80.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Soup beans DV% diff.
Vitamin B12 12µg 0.03µg 499%
Sodium 4450mg 400mg 176%
Vitamin D 1006IU 126%
Vitamin D 25.2µg 126%
Selenium 73.4µg 6.9µg 121%
Polyunsaturated fat 6.21g 0.39g 39%
Fats 25.1g 3.5g 33%
Cholesterol 95mg 9mg 29%
Vitamin B6 0.41mg 0.05mg 28%
Phosphorus 254mg 59mg 28%
Protein 18.5g 5.19g 27%
Saturated fat 7.148g 1.37g 26%
Choline 101.6mg 18%
Fiber 0g 4.6g 18%
Monounsaturated fat 8.32g 1.58g 17%
Vitamin B3 3.3mg 0.7mg 16%
Vitamin E 2.38mg 16%
Manganese 0.29mg 13%
Calories 305kcal 95kcal 11%
Potassium 520mg 175mg 10%
Vitamin B2 0.19mg 0.06mg 10%
Magnesium 60mg 19mg 10%
Vitamin K 7.8µg 7%
Copper 0.1mg 0.16mg 7%
Zinc 1.1mg 0.44mg 6%
Carbs 0g 11.16g 4%
Vitamin A 47µg 81µg 4%
Calcium 66mg 32mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Vitamin C 0mg 1.8mg 2%
Vitamin B5 0.04mg 1%
Folate 15µg 12µg 1%
Iron 1.4mg 1.33mg 1%
Net carbs 0g 6.56g N/A
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Soup beans
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
8%
Soup beans
Minerals Daily Need Coverage Score
131%
Mackerel
31%
Soup beans

Comparison summary

Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 86mg)
Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Soup beans
Soup beans contains less Sodium (difference - 4050mg)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 5.778g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $7)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.