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  6. Mackerel vs. Lupin Bean Raw

Mackerel vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between mackerel and lupin Bean Raw

  • Mackerel has more vitamin B12, selenium, and vitamin B3; however, lupin Bean Raw is higher in copper, manganese, folate, fiber, vitamin B1, iron, and zinc.
  • Mackerel covers your daily need for vitamin B12, 792% more than lupin Bean Raw.
  • Mackerel has 6 times more selenium than lupin Bean Raw. While mackerel has 51.6µg of selenium, lupin Bean Raw has only 8.2µg.

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

Infographic

Mackerel vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +529.3%
Contains more MagnesiumMagnesium +104.1%
Contains more CalciumCalcium +1073.3%
Contains more PotassiumPotassium +152.6%
Contains more IronIron +177.7%
Contains more CopperCopper +987.2%
Contains more ZincZinc +405.3%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +11810%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B3Vitamin B3 +212.8%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin B1Vitamin B1 +302.5%
Contains more FolateFolate +17650%
~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 Lupin Bean Raw DV% diff.
Vitamin B12 19µg 0µg 792%
Copper 0.094mg 1.022mg 103%
Manganese 0.02mg 2.382mg 103%
Folate 2µg 355µg 88%
Selenium 51.6µg 8.2µg 79%
Fiber 0g 18.9g 76%
Vitamin B1 0.159mg 0.64mg 40%
Iron 1.57mg 4.36mg 35%
Zinc 0.94mg 4.75mg 35%
Vitamin B3 6.85mg 2.19mg 29%
Protein 23.85g 36.17g 25%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 198mg 24%
Phosphorus 278mg 440mg 23%
Potassium 401mg 1013mg 18%
Calcium 15mg 176mg 16%
Vitamin B2 0.412mg 0.22mg 15%
Saturated fat 4.176g 1.156g 14%
Carbs 0g 40.37g 13%
Polyunsaturated fat 4.3g 2.439g 12%
Fats 17.81g 9.74g 12%
Monounsaturated fat 7.006g 3.94g 8%
Vitamin B6 0.46mg 0.357mg 8%
Vitamin A 54µg 0µg 6%
Calories 262kcal 371kcal 5%
Vitamin B5 0.99mg 0.75mg 5%
Vitamin C 0.4mg 4.8mg 5%
Sodium 83mg 15mg 3%
Net carbs 0g 21.47g N/A
Tryptophan 0.267mg 0.289mg 0%
Threonine 1.045mg 1.331mg 0%
Isoleucine 1.099mg 1.615mg 0%
Leucine 1.938mg 2.743mg 0%
Lysine 2.19mg 1.933mg 0%
Methionine 0.706mg 0.255mg 0%
Phenylalanine 0.931mg 1.435mg 0%
Valine 1.228mg 1.51mg 0%
Histidine 0.702mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +82.9%
Contains more WaterWater +410.2%
Contains more OtherOther +54.6%
Contains more ProteinProtein +51.7%
Contains more CarbsCarbs +∞%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +76.3%
Contains less Sat. FatSaturated fat -72.3%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.