Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Refried beans

Mackerel vs. Refried beans — In-Depth Nutrition Comparison

Compare

Significant differences between mackerel and refried beans

  • Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B2, and vitamin B5; however, refried beans are richer in fiber.
  • Mackerel covers your daily vitamin B12 needs 792% more than refried beans.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of mackerel is 0.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Mackerel vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +177.1%
Contains more PotassiumPotassium +25.7%
Contains more ZincZinc +62.1%
Contains more PhosphorusPhosphorus +202.2%
Contains less SodiumSodium -77.6%
Contains more SeleniumSelenium +789.7%
Contains more CalciumCalcium +93.3%
Contains more CopperCopper +37.2%
Contains more ManganeseManganese +1345%
~equal in Iron ~1.44mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +109.2%
Contains more Vitamin B2Vitamin B2 +421.5%
Contains more Vitamin B3Vitamin B3 +1766.5%
Contains more Vitamin B5Vitamin B5 +423.8%
Contains more Vitamin B6Vitamin B6 +346.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1400%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Refried beans DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 5.8µg 83%
Vitamin B3 6.85mg 0.367mg 41%
Protein 23.85g 4.98g 38%
Phosphorus 278mg 92mg 27%
Vitamin B6 0.46mg 0.103mg 27%
Vitamin B2 0.412mg 0.079mg 26%
Polyunsaturated fat 4.3g 0.543g 25%
Cholesterol 75mg 0mg 25%
Fats 17.81g 2.01g 24%
Histidine 0.702mg 153mg 22%
Vitamin B5 0.99mg 0.189mg 16%
Saturated fat 4.176g 0.631g 16%
Monounsaturated fat 7.006g 0.601g 16%
Fiber 0g 3.7g 15%
Magnesium 97mg 35mg 15%
Manganese 0.02mg 0.289mg 12%
Sodium 83mg 370mg 12%
Calories 262kcal 90kcal 9%
Vitamin B1 0.159mg 0.076mg 7%
Vitamin A 54µg 0µg 6%
Vitamin C 0.4mg 6mg 6%
Carbs 0g 13.55g 5%
Copper 0.094mg 0.129mg 4%
Choline 21.2mg 4%
Starch 7.43g 3%
Zinc 0.94mg 0.58mg 3%
Folate 2µg 11µg 2%
Potassium 401mg 319mg 2%
Vitamin K 2.1µg 2%
Iron 1.57mg 1.44mg 2%
Calcium 15mg 29mg 1%
Vitamin E 0.09mg 1%
Net carbs 0g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.267mg 0.065mg 0%
Threonine 1.045mg 0.231mg 0%
Isoleucine 1.099mg 0.242mg 0%
Leucine 1.938mg 0.438mg 0%
Lysine 2.19mg 0.377mg 0%
Methionine 0.706mg 0.083mg 0%
Phenylalanine 0.931mg 0.297mg 0%
Valine 1.228mg 0.287mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.106g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +378.9%
Contains more FatsFats +786.1%
Contains more OtherOther +196.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +46%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1065.7%
Contains more Poly. FatPolyunsaturated fat +691.9%
Contains less Sat. FatSaturated fat -84.9%

People also compare

Mackerel
Mackerel vs Pacific saury raw
Pacific saury raw
Mackerel
Mackerel vs Pollock
Pollock
Mackerel
Mackerel vs Salmon raw
Salmon raw
Refried beans
Refried beans vs Mung bean
Mung bean
Refried beans
Refried beans vs Lima beans
Lima beans
Refried beans
Refried beans vs Baked beans
Baked beans

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.