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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
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
Saturated fat:
Sat. Fat
4.176 g
Monounsaturated fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
56%
Minerals Daily Need Coverage Score
64%
130%
Comparison summary
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 22)
Which food is lower in Cholesterol?
Kidney beans raw is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 4.056g)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $5.8)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
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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.