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  6. Mackerel vs. Black turtle bean

Mackerel vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between mackerel and black turtle bean

  • Mackerel has more vitamin B12, selenium, and vitamin B3; however, black turtle bean is higher in folate, copper, iron, fiber, vitamin B1, manganese, and potassium.
  • Mackerel covers your daily need for vitamin B12, 792% more than black turtle bean.
  • Mackerel has 16 times more selenium than black turtle bean. While mackerel has 51.6µg of selenium, black turtle bean has only 3.2µg.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Beans, black turtle, mature seeds, raw.

Infographic

Mackerel vs Black turtle 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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +1512.5%
Contains more MagnesiumMagnesium +64.9%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +274.1%
Contains more IronIron +454.1%
Contains more CopperCopper +963.8%
Contains more ZincZinc +134%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +4900%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +113.5%
Contains more Vitamin B3Vitamin B3 +250.4%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +466%
Contains more FolateFolate +22100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Black turtle bean DV% diff.
Vitamin B12 19µg 0µg 792%
Folate 2µg 444µg 111%
Copper 0.094mg 1mg 101%
Iron 1.57mg 8.7mg 89%
Selenium 51.6µg 3.2µg 88%
Vitamin B1 0.159mg 0.9mg 62%
Fiber 0g 15.5g 62%
Manganese 0.02mg 1mg 43%
Potassium 401mg 1500mg 32%
Vitamin B3 6.85mg 1.955mg 31%
Fats 17.81g 0.9g 26%
Polyunsaturated fat 4.3g 0.387g 26%
Cholesterol 75mg 0mg 25%
Phosphorus 278mg 440mg 23%
Carbs 0g 63.25g 21%
Saturated fat 4.176g 0.232g 18%
Vitamin B2 0.412mg 0.193mg 17%
Monounsaturated fat 7.006g 0.078g 17%
Magnesium 97mg 160mg 15%
Calcium 15mg 160mg 15%
Vitamin B6 0.46mg 0.286mg 13%
Zinc 0.94mg 2.2mg 11%
Vitamin A 54µg 0µg 6%
Vitamin K 5.6µg 5%
Protein 23.85g 21.25g 5%
Calories 262kcal 339kcal 4%
Sodium 83mg 9mg 3%
Vitamin B5 0.99mg 0.899mg 2%
Vitamin E 0.21mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.267mg 0.252mg 0%
Threonine 1.045mg 0.894mg 0%
Isoleucine 1.099mg 0.938mg 0%
Leucine 1.938mg 1.697mg 0%
Lysine 2.19mg 1.459mg 0%
Methionine 0.706mg 0.32mg 0%
Phenylalanine 0.931mg 1.149mg 0%
Valine 1.228mg 1.112mg 0%
Histidine 0.702mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +12.2%
Contains more FatsFats +1878.9%
Contains more WaterWater +384.3%
Contains more OtherOther +40.8%
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +8882.1%
Contains more Poly. FatPolyunsaturated fat +1011.1%
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.