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Mackerel vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between mackerel and beans?

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B2, vitamin B6, phosphorus, and iron, while beans are higher in fiber.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • Beans have a higher glycemic index (33) than mackerel (0).

We used Fish, mackerel, Atlantic, cooked, dry heat and Beans, baked, canned, no salt added types in this comparison.

Infographic

Mackerel vs Beans infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +203.1%
Contains more PotassiumPotassium +35.5%
Contains more IronIron +441.4%
Contains more PhosphorusPhosphorus +167.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1046.7%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +119.1%
Contains more ZincZinc +48.9%
Contains less SodiumSodium -98.8%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +980%
Contains more Vitamin B2Vitamin B2 +586.7%
Contains more Vitamin B3Vitamin B3 +1493%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +675%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +396.9%
Contains more FatsFats +4352.5%
Contains more OtherOther +196.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +19917.1%
Contains more Poly. FatPolyunsaturated fat +2400%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Beans DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 4.5µg 86%
Vitamin B3 6.85mg 0.43mg 40%
Protein 23.85g 4.8g 38%
Polyunsaturated fat 4.3g 0.172g 28%
Fats 17.81g 0.4g 27%
Vitamin B2 0.412mg 0.06mg 27%
Cholesterol 75mg 0mg 25%
Vitamin B6 0.46mg 0.13mg 25%
Phosphorus 278mg 104mg 25%
Fiber 0g 5.5g 22%
Vitamin B5 0.99mg 20%
Saturated fat 4.176g 0.103g 19%
Monounsaturated fat 7.006g 0.035g 17%
Iron 1.57mg 0.29mg 16%
Magnesium 97mg 32mg 15%
Copper 0.094mg 0.206mg 12%
Calories 262kcal 105kcal 8%
Carbs 0g 20.49g 7%
Folate 2µg 24µg 6%
Choline 30.8mg 6%
Vitamin A 54µg 5µg 5%
Sodium 83mg 1mg 4%
Zinc 0.94mg 1.4mg 4%
Calcium 15mg 50mg 4%
Vitamin C 0.4mg 3.1mg 3%
Potassium 401mg 296mg 3%
Vitamin E 0.15mg 1%
Manganese 0.02mg 1%
Vitamin B1 0.159mg 0.15mg 1%
Vitamin K 0.8µg 1%
Net carbs 0g 14.99g N/A
Sugar 7.78g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
217%
Mackerel
11%
Beans
Minerals Daily Need Coverage Score
64%
Mackerel
25%
Beans

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Beans
Beans is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 82mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 4.073g)
Which food is cheaper?
Beans
Beans is cheaper (difference - $5.5)
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/175120/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.