Mackerel vs. Soybean raw — In-Depth Nutrition Comparison
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How are mackerel and soybean raw different?
- Mackerel is richer in vitamin B12, vitamin D, and selenium, while soybean raw is higher in iron, copper, folate, vitamin B1, phosphorus, and magnesium.
- Mackerel covers your daily need for vitamin B12, 500% more than soybean raw.
- Soybean raw is lower in sodium.
- Soybean raw has a higher glycemic index (14) than mackerel (0).
Fish, mackerel, salted and Soybeans, mature seeds, raw types were used in this article.
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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.
| Contains more SeleniumSelenium | +312.4% |
| Contains more MagnesiumMagnesium | +366.7% |
| Contains more CalciumCalcium | +319.7% |
| Contains more PotassiumPotassium | +245.6% |
| Contains more IronIron | +1021.4% |
| Contains more CopperCopper | +1558% |
| Contains more ZincZinc | +344.5% |
| Contains more PhosphorusPhosphorus | +177.2% |
| 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.
| Contains more Vitamin AVitamin A | +4600% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +103.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4270% |
| Contains more Vitamin B2Vitamin B2 | +357.9% |
| Contains more Vitamin KVitamin K | +502.6% |
| Contains more FolateFolate | +2400% |
| Contains more CholineCholine | +14.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +25.9% |
| Contains more WaterWater | +403.5% |
| Contains more OtherOther | +175.2% |
| Contains more ProteinProtein | +97.2% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +88.9% |
| Contains less Sat. FatSaturated fat | -59.7% |
| Contains more Poly. FatPolyunsaturated fat | +81.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 2mg | 193% |
| Iron | 1.4mg | 15.7mg | 179% |
| Copper | 0.1mg | 1.658mg | 173% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Vitamin D | 1006IU | 0IU | 126% |
| Manganese | 2.517mg | 109% | |
| Selenium | 73.4µg | 17.8µg | 101% |
| Folate | 15µg | 375µg | 90% |
| Vitamin B1 | 0.02mg | 0.874mg | 71% |
| Phosphorus | 254mg | 704mg | 64% |
| Vitamin B2 | 0.19mg | 0.87mg | 52% |
| Magnesium | 60mg | 280mg | 52% |
| Potassium | 520mg | 1797mg | 38% |
| Fiber | 0g | 9.3g | 37% |
| Protein | 18.5g | 36.49g | 36% |
| Polyunsaturated fat | 6.21g | 11.255g | 34% |
| Zinc | 1.1mg | 4.89mg | 34% |
| Vitamin K | 7.8µg | 47µg | 33% |
| Cholesterol | 95mg | 0mg | 32% |
| Calcium | 66mg | 277mg | 21% |
| Saturated fat | 7.148g | 2.884g | 19% |
| Vitamin B5 | 0.793mg | 16% | |
| Monounsaturated fat | 8.32g | 4.404g | 10% |
| Carbs | 0g | 30.16g | 10% |
| Vitamin B3 | 3.3mg | 1.623mg | 10% |
| Vitamin E | 2.38mg | 0.85mg | 10% |
| Fats | 25.1g | 19.94g | 8% |
| Calories | 305kcal | 446kcal | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin A | 47µg | 1µg | 5% |
| Vitamin B6 | 0.41mg | 0.377mg | 3% |
| Choline | 101.6mg | 115.9mg | 3% |
| Net carbs | 0g | 20.86g | N/A |
| Sugar | 0g | 7.33g | N/A |
| Tryptophan | 0.591mg | 0% | |
| Threonine | 1.766mg | 0% | |
| Isoleucine | 1.971mg | 0% | |
| Leucine | 3.309mg | 0% | |
| Lysine | 2.706mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 2.122mg | 0% | |
| Valine | 2.029mg | 0% | |
| Histidine | 1.097mg | 0% | |
| 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
83%
Minerals Daily Need Coverage Score
131%
244%
Comparison summary
Which food is lower in Cholesterol?
Soybean raw is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 4448mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 4.264g)
Which food is cheaper?
Soybean raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 14)
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.