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  6. Mackerel vs. Soybean

Mackerel vs. Soybean — In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Soybean?

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Vitamin B5, while Soybean is higher in Iron, Manganese, Copper, and Fiber.
  • Mackerel's daily need coverage for Vitamin B12 is 792% higher.

We used Fish, mackerel, Atlantic, cooked, dry heat and Soybeans, mature cooked, boiled, without salt types in this comparison.

Infographic

Mackerel vs Soybean 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.
Mackerel
Mackerel
3
:
7
Soybean
Soybean
Contains more Magnesium +12.8%
Contains more Phosphorus +13.5%
Contains more Selenium +606.8%
Contains more Calcium +580%
Contains more Iron +227.4%
Contains more Potassium +28.4%
Contains less Sodium -98.8%
Contains more Zinc +22.3%
Contains more Copper +333%
Contains more Manganese +4020%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Magnesium +12.8%
Contains more Phosphorus +13.5%
Contains more Selenium +606.8%
Contains more Calcium +580%
Contains more Iron +227.4%
Contains more Potassium +28.4%
Contains less Sodium -98.8%
Contains more Zinc +22.3%
Contains more Copper +333%
Contains more Manganese +4020%

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.
Mackerel
Mackerel
7
:
5
Soybean
Soybean
Contains more Vitamin A +1900%
Contains more Vitamin B2 +44.6%
Contains more Vitamin B3 +1616.8%
Contains more Vitamin B5 +453.1%
Contains more Vitamin B6 +96.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +325%
Contains more Folate +2600%
Equal in Vitamin B1 - 0.155
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +1900%
Contains more Vitamin B2 +44.6%
Contains more Vitamin B3 +1616.8%
Contains more Vitamin B5 +453.1%
Contains more Vitamin B6 +96.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +325%
Contains more Folate +2600%
Equal in Vitamin B1 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Soybean
Soybean
Contains more Protein +31%
Contains more Fats +98.6%
Contains more Other +165.4%
Contains more Carbs +∞%
Contains more Water +17.4%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +31%
Contains more Fats +98.6%
Contains more Other +165.4%
Contains more Carbs +∞%
Contains more Water +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
1
:
2
Soybean
Soybean
Contains more Monounsaturated Fat +253.7%
Contains less Saturated Fat -68.9%
Contains more Polyunsaturated fat +17.8%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +253.7%
Contains less Saturated Fat -68.9%
Contains more Polyunsaturated fat +17.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Soybean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Soybean Opinion
Net carbs 0g 2.36g Soybean
Protein 23.85g 18.21g Mackerel
Fats 17.81g 8.97g Mackerel
Carbs 0g 8.36g Soybean
Calories 262kcal 172kcal Mackerel
Sugar 3g Mackerel
Fiber 0g 6g Soybean
Calcium 15mg 102mg Soybean
Iron 1.57mg 5.14mg Soybean
Magnesium 97mg 86mg Mackerel
Phosphorus 278mg 245mg Mackerel
Potassium 401mg 515mg Soybean
Sodium 83mg 1mg Soybean
Zinc 0.94mg 1.15mg Soybean
Copper 0.094mg 0.407mg Soybean
Manganese 0.02mg 0.824mg Soybean
Selenium 51.6µg 7.3µg Mackerel
Vitamin A 180IU 9IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.35mg Soybean
Vitamin C 0.4mg 1.7mg Soybean
Vitamin B1 0.159mg 0.155mg Mackerel
Vitamin B2 0.412mg 0.285mg Mackerel
Vitamin B3 6.85mg 0.399mg Mackerel
Vitamin B5 0.99mg 0.179mg Mackerel
Vitamin B6 0.46mg 0.234mg Mackerel
Folate 2µg 54µg Soybean
Vitamin B12 19µg 0µg Mackerel
Vitamin K 19.2µg Soybean
Tryptophan 0.267mg 0.242mg Mackerel
Threonine 1.045mg 0.723mg Mackerel
Isoleucine 1.099mg 0.807mg Mackerel
Leucine 1.938mg 1.355mg Mackerel
Lysine 2.19mg 1.108mg Mackerel
Methionine 0.706mg 0.224mg Mackerel
Phenylalanine 0.931mg 0.869mg Mackerel
Valine 1.228mg 0.831mg Mackerel
Histidine 0.702mg 0.449mg Mackerel
Cholesterol 75mg 0mg Soybean
Saturated Fat 4.176g 1.297g Soybean
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 1.981g Mackerel
Polyunsaturated fat 4.3g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
235%
Mackerel
23%
Soybean
Minerals Daily Need Coverage Score
64%
Mackerel
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.879g)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $3.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 14)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.