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  6. Mackerel vs. Navy bean raw

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

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Summary of differences between mackerel and navy bean raw

  • Mackerel has more vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6; however, navy bean raw is higher in folate, copper, and vitamin C.
  • Mackerel covers your daily need for vitamin B12, 792% more than navy bean raw.
  • The glycemic index of navy bean raw is higher.

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

Infographic

Mackerel vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PotassiumPotassium +30.6%
Contains more PhosphorusPhosphorus +178%
Contains more SeleniumSelenium +8500%
Contains more IronIron +22.9%
Contains more CopperCopper +278.7%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +1940%
~equal in Magnesium ~101mg
~equal in Calcium ~15mg
~equal in Zinc ~0.89mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +91.6%
Contains more Vitamin B3Vitamin B3 +461.5%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B6Vitamin B6 +140.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin B1Vitamin B1 +145.3%
Contains more FolateFolate +6500%
~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 Navy bean raw DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 0.6µg 93%
Vitamin B3 6.85mg 1.22mg 35%
Protein 23.85g 6.15g 35%
Folate 2µg 132µg 33%
Copper 0.094mg 0.356mg 29%
Polyunsaturated fat 4.3g 0.407g 26%
Fats 17.81g 0.7g 26%
Cholesterol 75mg 0mg 25%
Phosphorus 278mg 100mg 25%
Vitamin B6 0.46mg 0.191mg 21%
Vitamin C 0.4mg 18.8mg 20%
Saturated fat 4.176g 0.085g 19%
Vitamin B1 0.159mg 0.39mg 19%
Monounsaturated fat 7.006g 0.052g 17%
Manganese 0.02mg 0.408mg 17%
Vitamin B2 0.412mg 0.215mg 15%
Calories 262kcal 67kcal 10%
Vitamin A 54µg 0µg 6%
Iron 1.57mg 1.93mg 5%
Carbs 0g 13.05g 4%
Sodium 83mg 13mg 3%
Vitamin B5 0.99mg 0.825mg 3%
Potassium 401mg 307mg 3%
Magnesium 97mg 101mg 1%
Net carbs 0g 13.05g N/A
Calcium 15mg 15mg 0%
Zinc 0.94mg 0.89mg 0%
Tryptophan 0.267mg 0.064mg 0%
Threonine 1.045mg 0.258mg 0%
Isoleucine 1.099mg 0.273mg 0%
Leucine 1.938mg 0.442mg 0%
Lysine 2.19mg 0.35mg 0%
Methionine 0.706mg 0.064mg 0%
Phenylalanine 0.931mg 0.31mg 0%
Valine 1.228mg 0.316mg 0%
Histidine 0.702mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +287.8%
Contains more FatsFats +2444.3%
Contains more OtherOther +433.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.6%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +13373.1%
Contains more Poly. FatPolyunsaturated fat +956.5%
Contains less Sat. FatSaturated fat -98%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.