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  6. Mackerel vs. Cranberry bean raw

Mackerel vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between mackerel and cranberry bean raw?

  • Mackerel is richer in vitamin B12, selenium, and vitamin B3, while cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, manganese, and potassium.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • Cranberry bean raw has 5 times less vitamin B3 than mackerel. Mackerel has 6.85mg of vitamin B3, while cranberry bean raw has 1.455mg.
  • Cranberry bean raw has a higher glycemic index (35) than mackerel (0).

We used Fish, mackerel, Atlantic, cooked, dry heat and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Mackerel vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +306.3%
Contains more MagnesiumMagnesium +60.8%
Contains more CalciumCalcium +746.7%
Contains more PotassiumPotassium +232.2%
Contains more IronIron +218.5%
Contains more CopperCopper +744.7%
Contains more ZincZinc +286.2%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +4500%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +93.4%
Contains more Vitamin B3Vitamin B3 +370.8%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin B6Vitamin B6 +48.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +369.8%
Contains more FolateFolate +30100%
~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 Cranberry bean raw DV% diff.
Vitamin B12 19µg 0µg 792%
Folate 2µg 604µg 151%
Fiber 0g 24.7g 99%
Copper 0.094mg 0.794mg 78%
Selenium 51.6µg 12.7µg 71%
Vitamin B1 0.159mg 0.747mg 49%
Iron 1.57mg 5mg 43%
Manganese 0.02mg 0.92mg 39%
Vitamin B3 6.85mg 1.455mg 34%
Potassium 401mg 1332mg 27%
Fats 17.81g 1.23g 26%
Cholesterol 75mg 0mg 25%
Polyunsaturated fat 4.3g 0.527g 25%
Zinc 0.94mg 3.63mg 24%
Carbs 0g 60.05g 20%
Saturated fat 4.176g 0.316g 18%
Monounsaturated fat 7.006g 0.106g 17%
Vitamin B2 0.412mg 0.213mg 15%
Magnesium 97mg 156mg 14%
Phosphorus 278mg 372mg 13%
Vitamin B6 0.46mg 0.309mg 12%
Calcium 15mg 127mg 11%
Vitamin A 54µg 0µg 6%
Vitamin B5 0.99mg 0.748mg 5%
Calories 262kcal 335kcal 4%
Sodium 83mg 6mg 3%
Protein 23.85g 23.03g 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 35.35g N/A
Tryptophan 0.267mg 0.273mg 0%
Threonine 1.045mg 0.969mg 0%
Isoleucine 1.099mg 1.017mg 0%
Leucine 1.938mg 1.838mg 0%
Lysine 2.19mg 1.58mg 0%
Methionine 0.706mg 0.346mg 0%
Phenylalanine 0.931mg 1.245mg 0%
Valine 1.228mg 1.205mg 0%
Histidine 0.702mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1348%
Contains more WaterWater +329.9%
Contains more OtherOther +53.6%
Contains more CarbsCarbs +∞%
~equal in Protein ~23.03g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +6509.4%
Contains more Poly. FatPolyunsaturated fat +715.9%
Contains less Sat. FatSaturated fat -92.4%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.