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  6. Mackerel vs. Baked beans

Mackerel vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between mackerel and baked beans

  • Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, phosphorus, and vitamin B5; however, baked beans have more fiber.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • Mackerel has 17 times more vitamin B3 than baked beans. Mackerel has 6.85mg of vitamin B3, while baked beans have 0.408mg.
  • Baked beans are lower in cholesterol.
  • Baked beans have a higher glycemic index than mackerel.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Beans, baked, home prepared.

Infographic

Mackerel vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +125.6%
Contains more PotassiumPotassium +12%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -80.3%
Contains more SeleniumSelenium +805.3%
Contains more CalciumCalcium +306.7%
Contains more IronIron +26.8%
Contains more CopperCopper +69.1%
Contains more ManganeseManganese +1175%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16.9%
Contains more Vitamin B2Vitamin B2 +740.8%
Contains more Vitamin B3Vitamin B3 +1578.9%
Contains more Vitamin B5Vitamin B5 +538.7%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +175%
Contains more FolateFolate +2300%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Baked beans DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 5.7µg 83%
Vitamin B3 6.85mg 0.408mg 40%
Protein 23.85g 5.54g 37%
Vitamin B2 0.412mg 0.049mg 28%
Vitamin B6 0.46mg 0.09mg 28%
Phosphorus 278mg 109mg 24%
Polyunsaturated fat 4.3g 0.74g 24%
Cholesterol 75mg 5mg 23%
Fiber 0g 5.5g 22%
Fats 17.81g 5.15g 19%
Vitamin B5 0.99mg 0.155mg 17%
Sodium 83mg 422mg 15%
Magnesium 97mg 43mg 13%
Monounsaturated fat 7.006g 2.133g 12%
Folate 2µg 48µg 12%
Manganese 0.02mg 0.255mg 10%
Saturated fat 4.176g 1.948g 10%
Carbs 0g 21.63g 7%
Copper 0.094mg 0.159mg 7%
Vitamin A 54µg 0µg 6%
Calories 262kcal 155kcal 5%
Iron 1.57mg 1.99mg 5%
Calcium 15mg 61mg 5%
Vitamin B1 0.159mg 0.136mg 2%
Zinc 0.94mg 0.73mg 2%
Potassium 401mg 358mg 1%
Vitamin C 0.4mg 1.1mg 1%
Net carbs 0g 16.13g N/A
Tryptophan 0.267mg 0.067mg 0%
Threonine 1.045mg 0.228mg 0%
Isoleucine 1.099mg 0.242mg 0%
Leucine 1.938mg 0.428mg 0%
Lysine 2.19mg 0.379mg 0%
Methionine 0.706mg 0.086mg 0%
Phenylalanine 0.931mg 0.287mg 0%
Valine 1.228mg 0.282mg 0%
Histidine 0.702mg 0.153mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +330.5%
Contains more FatsFats +245.8%
Contains more OtherOther +102%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.3%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +228.5%
Contains more Poly. FatPolyunsaturated fat +481.1%
Contains less Sat. FatSaturated fat -53.4%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.