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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 of Vitamin B12 500% more than Soybean raw.
  • Soybean raw is lower in Sodium.

Fish, mackerel, salted and Soybeans, mature seeds, raw types were used in this article.

Infographic

Mackerel vs Soybean 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.
Contains more Selenium +312.4%
Contains more Calcium +319.7%
Contains more Iron +1021.4%
Contains more Magnesium +366.7%
Contains more Phosphorus +177.2%
Contains more Potassium +245.6%
Contains less Sodium -100%
Contains more Zinc +344.5%
Contains more Copper +1558%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +312.4%
Contains more Calcium +319.7%
Contains more Iron +1021.4%
Contains more Magnesium +366.7%
Contains more Phosphorus +177.2%
Contains more Potassium +245.6%
Contains less Sodium -100%
Contains more Zinc +344.5%
Contains more Copper +1558%

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 A +613.6%
Contains more Vitamin E +180%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +357.9%
Contains more Folate +2400%
Contains more Vitamin K +502.6%
Equal in Vitamin B6 - 0.377
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +613.6%
Contains more Vitamin E +180%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +357.9%
Contains more Folate +2400%
Contains more Vitamin K +502.6%
Equal in Vitamin B6 - 0.377

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25.9%
Contains more Water +403.5%
Contains more Other +175.2%
Contains more Protein +97.2%
Contains more Carbs +∞%
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +25.9%
Contains more Water +403.5%
Contains more Other +175.2%
Contains more Protein +97.2%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +88.9%
Contains less Saturated Fat -59.7%
Contains more Polyunsaturated fat +81.2%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +88.9%
Contains less Saturated Fat -59.7%
Contains more Polyunsaturated 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.
Mackerel Soybean raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Soybean raw Opinion
Net carbs 0g 20.86g Soybean raw
Protein 18.5g 36.49g Soybean raw
Fats 25.1g 19.94g Mackerel
Carbs 0g 30.16g Soybean raw
Calories 305kcal 446kcal Soybean raw
Sugar 0g 7.33g Mackerel
Fiber 0g 9.3g Soybean raw
Calcium 66mg 277mg Soybean raw
Iron 1.4mg 15.7mg Soybean raw
Magnesium 60mg 280mg Soybean raw
Phosphorus 254mg 704mg Soybean raw
Potassium 520mg 1797mg Soybean raw
Sodium 4450mg 2mg Soybean raw
Zinc 1.1mg 4.89mg Soybean raw
Copper 0.1mg 1.658mg Soybean raw
Manganese 2.517mg Soybean raw
Selenium 73.4µg 17.8µg Mackerel
Vitamin A 157IU 22IU Mackerel
Vitamin A RAE 47µg 1µg Mackerel
Vitamin E 2.38mg 0.85mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.02mg 0.874mg Soybean raw
Vitamin B2 0.19mg 0.87mg Soybean raw
Vitamin B3 3.3mg 1.623mg Mackerel
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.41mg 0.377mg Mackerel
Folate 15µg 375µg Soybean raw
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 47µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Cholesterol 95mg 0mg Soybean raw
Saturated Fat 7.148g 2.884g Soybean raw
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 8.32g 4.404g Mackerel
Polyunsaturated fat 6.21g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
212%
Mackerel
85%
Soybean raw
Minerals Daily Need Coverage Score
131%
Mackerel
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 4448mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 4.264g)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Mackerel
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.

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.