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  6. Mackerel vs. Winged bean

Mackerel vs. Winged bean — In-Depth Nutrition Comparison

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How are mackerel and winged bean different?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, phosphorus, and vitamin B6; however, winged bean is richer in copper and vitamin B1.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • Winged bean has less cholesterol.
  • Mackerel has a lower glycemic index (0) than winged bean (32).

Fish, mackerel, salted and Winged bean tuber, raw are the varieties used in this article.

Infographic

Mackerel vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +120%
Contains more PhosphorusPhosphorus +464.4%
Contains more SeleniumSelenium +10385.7%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +42.9%
Contains more CopperCopper +1286%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -99.2%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +101.2%
Contains more Vitamin B6Vitamin B6 +446.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1795%
Contains more FolateFolate +26.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Winged bean DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 35mg 192%
Copper 0.1mg 1.386mg 143%
Selenium 73.4µg 0.7µg 132%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.174g 40%
Fats 25.1g 0.9g 37%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.222g 31%
Vitamin B1 0.02mg 0.379mg 30%
Phosphorus 254mg 45mg 30%
Vitamin B6 0.41mg 0.075mg 26%
Manganese 0.532mg 23%
Monounsaturated fat 8.32g 0.234g 20%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Protein 18.5g 11.6g 14%
Vitamin B3 3.3mg 1.64mg 10%
Magnesium 60mg 24mg 9%
Carbs 0g 28.1g 9%
Calories 305kcal 148kcal 8%
Iron 1.4mg 2mg 8%
Vitamin K 7.8µg 7%
Vitamin A 47µg 0µg 5%
Calcium 66mg 30mg 4%
Vitamin B2 0.19mg 0.149mg 3%
Zinc 1.1mg 1.39mg 3%
Vitamin B5 0.116mg 2%
Potassium 520mg 586mg 2%
Folate 15µg 19µg 1%
Net carbs 0g 28.1g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +59.5%
Contains more FatsFats +2688.9%
Contains more OtherOther +570%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.5%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +3455.6%
Contains more Poly. FatPolyunsaturated fat +3469%
Contains less Sat. FatSaturated fat -96.9%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.