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  6. Mackerel vs. Green bean raw

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

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How are mackerel and green bean raw different?

  • Mackerel has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5 than green bean raw.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index (0) than green bean raw (20).

Fish, mackerel, Atlantic, cooked, dry heat and Beans, snap, green, raw are the varieties used in this article.

Infographic

Mackerel vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +288%
Contains more PotassiumPotassium +90%
Contains more IronIron +52.4%
Contains more CopperCopper +36.2%
Contains more ZincZinc +291.7%
Contains more PhosphorusPhosphorus +631.6%
Contains more SeleniumSelenium +8500%
Contains more CalciumCalcium +146.7%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +980%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +54.3%
Contains more Vitamin B1Vitamin B1 +93.9%
Contains more Vitamin B2Vitamin B2 +296.2%
Contains more Vitamin B3Vitamin B3 +833.2%
Contains more Vitamin B5Vitamin B5 +340%
Contains more Vitamin B6Vitamin B6 +226.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2950%
Contains more FolateFolate +1550%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Green bean raw DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 0.6µg 93%
Protein 23.85g 1.83g 44%
Vitamin B3 6.85mg 0.734mg 38%
Vitamin K 43µg 36%
Phosphorus 278mg 38mg 34%
Polyunsaturated fat 4.3g 0.113g 28%
Fats 17.81g 0.22g 27%
Cholesterol 75mg 0mg 25%
Vitamin B6 0.46mg 0.141mg 25%
Vitamin B2 0.412mg 0.104mg 24%
Saturated fat 4.176g 0.05g 19%
Monounsaturated fat 7.006g 0.01g 17%
Magnesium 97mg 25mg 17%
Vitamin B5 0.99mg 0.225mg 15%
Vitamin C 0.4mg 12.2mg 13%
Calories 262kcal 31kcal 12%
Fiber 0g 2.7g 11%
Manganese 0.02mg 0.216mg 9%
Folate 2µg 33µg 8%
Iron 1.57mg 1.03mg 7%
Vitamin B1 0.159mg 0.082mg 6%
Zinc 0.94mg 0.24mg 6%
Potassium 401mg 211mg 6%
Sodium 83mg 6mg 3%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Copper 0.094mg 0.069mg 3%
Fructose 1.39g 2%
Vitamin A 54µg 35µg 2%
Carbs 0g 6.97g 2%
Calcium 15mg 37mg 2%
Net carbs 0g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.267mg 0.019mg 0%
Threonine 1.045mg 0.079mg 0%
Isoleucine 1.099mg 0.066mg 0%
Leucine 1.938mg 0.112mg 0%
Lysine 2.19mg 0.088mg 0%
Methionine 0.706mg 0.022mg 0%
Phenylalanine 0.931mg 0.067mg 0%
Valine 1.228mg 0.09mg 0%
Histidine 0.702mg 0.034mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1203.3%
Contains more FatsFats +7995.5%
Contains more OtherOther +668.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +69.6%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +69960%
Contains more Poly. FatPolyunsaturated fat +3705.3%
Contains less Sat. FatSaturated fat -98.8%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.