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Mackerel vs. Kidney beans raw — In-Depth Nutrition Comparison

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The main differences between mackerel and kidney beans raw

  • Mackerel is richer in vitamin B12, selenium, and vitamin B3, yet kidney beans raw is richer in fiber, folate, copper, iron, manganese, vitamin B1, and potassium.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel contains 16 times more selenium than kidney beans raw. Mackerel contains 51.6µg of selenium, while kidney beans raw contains 3.2µg.
  • Mackerel has a lower glycemic index than kidney beans raw.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Beans, kidney, all types, mature seeds, raw.

Infographic

Mackerel vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +1512.5%
Contains more MagnesiumMagnesium +44.3%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +250.6%
Contains more IronIron +422.3%
Contains more CopperCopper +919.1%
Contains more ZincZinc +196.8%
Contains more PhosphorusPhosphorus +46.4%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +5005%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88.1%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +15.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin B1Vitamin B1 +232.7%
Contains more FolateFolate +19600%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2045.8%
Contains more WaterWater +353.4%
Contains more OtherOther +32.4%
Contains more CarbsCarbs +∞%
~equal in Protein ~23.58g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +10846.9%
Contains more Poly. FatPolyunsaturated fat +840.9%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Kidney beans raw DV% diff.
Vitamin B12 19µg 0µg 792%
Fiber 0g 24.9g 100%
Folate 2µg 394µg 98%
Copper 0.094mg 0.958mg 96%
Selenium 51.6µg 3.2µg 88%
Iron 1.57mg 8.2mg 83%
Manganese 0.02mg 1.021mg 44%
Vitamin B1 0.159mg 0.529mg 31%
Vitamin B3 6.85mg 2.06mg 30%
Potassium 401mg 1406mg 30%
Fats 17.81g 0.83g 26%
Polyunsaturated fat 4.3g 0.457g 26%
Cholesterol 75mg 0mg 25%
Carbs 0g 60.01g 20%
Phosphorus 278mg 407mg 18%
Saturated fat 4.176g 0.12g 18%
Monounsaturated fat 7.006g 0.064g 17%
Zinc 0.94mg 2.79mg 17%
Vitamin K 19µg 16%
Vitamin B2 0.412mg 0.219mg 15%
Calcium 15mg 143mg 13%
Magnesium 97mg 140mg 10%
Vitamin A 54µg 0µg 6%
Vitamin B6 0.46mg 0.397mg 5%
Vitamin C 0.4mg 4.5mg 5%
Calories 262kcal 333kcal 4%
Vitamin B5 0.99mg 0.78mg 4%
Sodium 83mg 24mg 3%
Protein 23.85g 23.58g 1%
Vitamin E 0.22mg 1%
Net carbs 0g 35.11g N/A
Sugar 2.23g N/A
Tryptophan 0.267mg 0.279mg 0%
Threonine 1.045mg 0.992mg 0%
Isoleucine 1.099mg 1.041mg 0%
Leucine 1.938mg 1.882mg 0%
Lysine 2.19mg 1.618mg 0%
Methionine 0.706mg 0.355mg 0%
Phenylalanine 0.931mg 1.275mg 0%
Valine 1.228mg 1.233mg 0%
Histidine 0.702mg 0.656mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
217%
Mackerel
56%
Kidney beans raw
Minerals Daily Need Coverage Score
64%
Mackerel
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 22)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 4.056g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $5.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.