Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Bean raw

Mackerel vs. Bean raw — In-Depth Nutrition Comparison

Compare

How are mackerel and bean raw different?

  • Mackerel is higher in vitamin B12, selenium, and vitamin B3; however, bean raw is richer in folate, copper, fiber, manganese, vitamin B1, iron, and potassium.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel contains 6 times more vitamin B3 than bean raw. While mackerel contains 6.85mg of vitamin B3, bean raw contains only 1.174mg.
  • Mackerel has a lower glycemic index (0) than bean raw (33).

Fish, mackerel, Atlantic, cooked, dry heat and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Mackerel vs Bean 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more SeleniumSelenium +84.9%
Contains more MagnesiumMagnesium +81.4%
Contains more CalciumCalcium +653.3%
Contains more PotassiumPotassium +247.4%
Contains more IronIron +222.9%
Contains more CopperCopper +850%
Contains more ZincZinc +142.6%
Contains more PhosphorusPhosphorus +47.8%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +5640%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.3%
Contains more Vitamin B3Vitamin B3 +483.5%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1475%
Contains more Vitamin B1Vitamin B1 +348.4%
Contains more FolateFolate +26150%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.474mg

All nutrients comparison - raw data values

Nutrient Mackerel Bean raw DV% diff.
Vitamin B12 19µg 0µg 792%
Folate 2µg 525µg 131%
Copper 0.094mg 0.893mg 89%
Fiber 0g 15.5g 62%
Manganese 0.02mg 1.148mg 49%
Vitamin B1 0.159mg 0.713mg 46%
Iron 1.57mg 5.07mg 44%
Selenium 51.6µg 27.9µg 43%
Vitamin B3 6.85mg 1.174mg 35%
Potassium 401mg 1393mg 29%
Polyunsaturated fat 4.3g 0.407g 26%
Fats 17.81g 1.23g 26%
Cholesterol 75mg 0mg 25%
Carbs 0g 62.55g 21%
Magnesium 97mg 176mg 19%
Phosphorus 278mg 411mg 19%
Saturated fat 4.176g 0.235g 18%
Monounsaturated fat 7.006g 0.229g 17%
Vitamin B2 0.412mg 0.212mg 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Zinc 0.94mg 2.28mg 12%
Calcium 15mg 113mg 10%
Vitamin C 0.4mg 6.3mg 7%
Vitamin A 54µg 0µg 6%
Protein 23.85g 21.42g 5%
Vitamin K 5.6µg 5%
Calories 262kcal 347kcal 4%
Vitamin B5 0.99mg 0.785mg 4%
Sodium 83mg 12mg 3%
Vitamin B6 0.46mg 0.474mg 1%
Vitamin E 0.21mg 1%
Net carbs 0g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.267mg 0.237mg 0%
Threonine 1.045mg 0.81mg 0%
Isoleucine 1.099mg 0.871mg 0%
Leucine 1.938mg 1.558mg 0%
Lysine 2.19mg 1.356mg 0%
Methionine 0.706mg 0.259mg 0%
Phenylalanine 0.931mg 1.095mg 0%
Valine 1.228mg 0.998mg 0%
Histidine 0.702mg 0.556mg 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

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +11.3%
Contains more FatsFats +1348%
Contains more WaterWater +370.2%
Contains more OtherOther +46.1%
Contains more CarbsCarbs +∞%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +2959.4%
Contains more Poly. FatPolyunsaturated fat +956.5%
Contains less Sat. FatSaturated fat -94.4%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.