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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.

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.
Mackerel
Mackerel
1
:
9
Cranberry bean raw
Cranberry bean raw
Contains more Selenium +306.3%
Contains more Calcium +746.7%
Contains more Iron +218.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +33.8%
Contains more Potassium +232.2%
Contains less Sodium -92.8%
Contains more Zinc +286.2%
Contains more Copper +744.7%
Contains more Manganese +4500%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Selenium +306.3%
Contains more Calcium +746.7%
Contains more Iron +218.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +33.8%
Contains more Potassium +232.2%
Contains less Sodium -92.8%
Contains more Zinc +286.2%
Contains more Copper +744.7%
Contains more Manganese +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.
Mackerel
Mackerel
7
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.4%
Contains more Vitamin B3 +370.8%
Contains more Vitamin B5 +32.4%
Contains more Vitamin B6 +48.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +369.8%
Contains more Folate +30100%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.4%
Contains more Vitamin B3 +370.8%
Contains more Vitamin B5 +32.4%
Contains more Vitamin B6 +48.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +369.8%
Contains more Folate +30100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
4
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Fats +1348%
Contains more Water +329.9%
Contains more Other +53.6%
Contains more Carbs +∞%
Equal in Protein - 23.03
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Cranberry bean raw
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 Fats +1348%
Contains more Water +329.9%
Contains more Other +53.6%
Contains more Carbs +∞%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +6509.4%
Contains more Polyunsaturated fat +715.9%
Contains less Saturated Fat -92.4%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +6509.4%
Contains more Polyunsaturated fat +715.9%
Contains less Saturated Fat -92.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Cranberry bean raw
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cranberry bean raw Opinion
Net carbs 0g 35.35g Cranberry bean raw
Protein 23.85g 23.03g Mackerel
Fats 17.81g 1.23g Mackerel
Carbs 0g 60.05g Cranberry bean raw
Calories 262kcal 335kcal Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 15mg 127mg Cranberry bean raw
Iron 1.57mg 5mg Cranberry bean raw
Magnesium 97mg 156mg Cranberry bean raw
Phosphorus 278mg 372mg Cranberry bean raw
Potassium 401mg 1332mg Cranberry bean raw
Sodium 83mg 6mg Cranberry bean raw
Zinc 0.94mg 3.63mg Cranberry bean raw
Copper 0.094mg 0.794mg Cranberry bean raw
Manganese 0.02mg 0.92mg Cranberry bean raw
Selenium 51.6µg 12.7µg Mackerel
Vitamin A 180IU 2IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.747mg Cranberry bean raw
Vitamin B2 0.412mg 0.213mg Mackerel
Vitamin B3 6.85mg 1.455mg Mackerel
Vitamin B5 0.99mg 0.748mg Mackerel
Vitamin B6 0.46mg 0.309mg Mackerel
Folate 2µg 604µg Cranberry bean raw
Vitamin B12 19µg 0µg Mackerel
Tryptophan 0.267mg 0.273mg Cranberry bean raw
Threonine 1.045mg 0.969mg Mackerel
Isoleucine 1.099mg 1.017mg Mackerel
Leucine 1.938mg 1.838mg Mackerel
Lysine 2.19mg 1.58mg Mackerel
Methionine 0.706mg 0.346mg Mackerel
Phenylalanine 0.931mg 1.245mg Cranberry bean raw
Valine 1.228mg 1.205mg Mackerel
Histidine 0.702mg 0.641mg Mackerel
Cholesterol 75mg 0mg Cranberry bean raw
Saturated Fat 4.176g 0.316g Cranberry bean raw
Omega-3 - DHA 0.699g Mackerel
Omega-3 - EPA 0.504g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 7.006g 0.106g Mackerel
Polyunsaturated fat 4.3g 0.527g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
235%
Mackerel
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
64%
Mackerel
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 77mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.86g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.