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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 from Mackerel is 500% higher.
  • Winged bean has less Cholesterol.

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.
Mackerel
Mackerel
4
:
6
Winged bean
Winged bean
Contains more Calcium +120%
Contains more Magnesium +150%
Contains more Phosphorus +464.4%
Contains more Selenium +10385.7%
Contains more Iron +42.9%
Contains more Potassium +12.7%
Contains less Sodium -99.2%
Contains more Zinc +26.4%
Contains more Copper +1286%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +120%
Contains more Magnesium +150%
Contains more Phosphorus +464.4%
Contains more Selenium +10385.7%
Contains more Iron +42.9%
Contains more Potassium +12.7%
Contains less Sodium -99.2%
Contains more Zinc +26.4%
Contains more Copper +1286%

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.
Mackerel
Mackerel
8
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B6 +446.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1795%
Contains more Folate +26.7%
Mackerel
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B6 +446.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1795%
Contains more Folate +26.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Winged bean
Winged bean
Contains more Protein +59.5%
Contains more Fats +2688.9%
Contains more Other +570%
Contains more Carbs +∞%
Contains more Water +33.5%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Winged bean
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 Protein +59.5%
Contains more Fats +2688.9%
Contains more Other +570%
Contains more Carbs +∞%
Contains more Water +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +3455.6%
Contains more Polyunsaturated fat +3469%
Contains less Saturated Fat -96.9%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +3455.6%
Contains more Polyunsaturated fat +3469%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Winged bean Opinion
Net carbs 0g 28.1g Winged bean
Protein 18.5g 11.6g Mackerel
Fats 25.1g 0.9g Mackerel
Carbs 0g 28.1g Winged bean
Calories 305kcal 148kcal Mackerel
Calcium 66mg 30mg Mackerel
Iron 1.4mg 2mg Winged bean
Magnesium 60mg 24mg Mackerel
Phosphorus 254mg 45mg Mackerel
Potassium 520mg 586mg Winged bean
Sodium 4450mg 35mg Winged bean
Zinc 1.1mg 1.39mg Winged bean
Copper 0.1mg 1.386mg Winged bean
Manganese 0.532mg Winged bean
Selenium 73.4µg 0.7µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 0.379mg Winged bean
Vitamin B2 0.19mg 0.149mg Mackerel
Vitamin B3 3.3mg 1.64mg Mackerel
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.41mg 0.075mg Mackerel
Folate 15µg 19µg Winged bean
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Cholesterol 95mg 0mg Winged bean
Saturated Fat 7.148g 0.222g Winged bean
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 8.32g 0.234g Mackerel
Polyunsaturated fat 6.21g 0.174g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Winged bean
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
17%
Winged bean
Minerals Daily Need Coverage Score
131%
Mackerel
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 4415mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 6.926g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $6.5)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
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. 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.