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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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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 vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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
217%
11%
Minerals Daily Need Coverage Score
64%
25%
Comparison summary
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Beans is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Beans contains less Sodium (difference - 82mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 4.073g)
Which food is cheaper?
Beans is cheaper (difference - $5.5)
Which food is richer in vitamins?
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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.