Mackerel vs. Soybean raw — In-Depth Nutrition Comparison
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A recap on differences between mackerel and soybean raw
- Mackerel is higher in vitamin B12 and selenium, yet soybean raw is higher in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, and potassium.
- Mackerel covers your daily vitamin B12 needs 792% more than soybean raw.
- Mackerel contains 3 times more selenium than soybean raw. While mackerel contains 51.6µg of selenium, soybean raw contains only 17.8µg.
- The glycemic index of mackerel is lower.
Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Soybeans, mature seeds, 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.
| Contains more SeleniumSelenium | +189.9% |
| Contains more MagnesiumMagnesium | +188.7% |
| Contains more CalciumCalcium | +1746.7% |
| Contains more PotassiumPotassium | +348.1% |
| Contains more IronIron | +900% |
| Contains more CopperCopper | +1663.8% |
| Contains more ZincZinc | +420.2% |
| Contains more PhosphorusPhosphorus | +153.2% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +12485% |
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.
| Contains more Vitamin AVitamin A | +5300% |
| Contains more Vitamin B3Vitamin B3 | +322.1% |
| Contains more Vitamin B5Vitamin B5 | +24.8% |
| Contains more Vitamin B6Vitamin B6 | +22% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin B1Vitamin B1 | +449.7% |
| Contains more Vitamin B2Vitamin B2 | +111.2% |
| Contains more FolateFolate | +18650% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +523.8% |
| Contains more ProteinProtein | +53% |
| Contains more FatsFats | +12% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~4.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.176 g
Monounsaturated fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +59.1% |
| Contains less Sat. FatSaturated fat | -30.9% |
| Contains more Poly. FatPolyunsaturated fat | +161.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 19µg | 0µg | 792% |
| Iron | 1.57mg | 15.7mg | 177% |
| Copper | 0.094mg | 1.658mg | 174% |
| Manganese | 0.02mg | 2.517mg | 109% |
| Folate | 2µg | 375µg | 93% |
| Phosphorus | 278mg | 704mg | 61% |
| Selenium | 51.6µg | 17.8µg | 61% |
| Vitamin B1 | 0.159mg | 0.874mg | 60% |
| Polyunsaturated fat | 4.3g | 11.255g | 46% |
| Magnesium | 97mg | 280mg | 44% |
| Potassium | 401mg | 1797mg | 41% |
| Vitamin K | 47µg | 39% | |
| Fiber | 0g | 9.3g | 37% |
| Zinc | 0.94mg | 4.89mg | 36% |
| Vitamin B2 | 0.412mg | 0.87mg | 35% |
| Vitamin B3 | 6.85mg | 1.623mg | 33% |
| Calcium | 15mg | 277mg | 26% |
| Cholesterol | 75mg | 0mg | 25% |
| Protein | 23.85g | 36.49g | 25% |
| Choline | 115.9mg | 21% | |
| Carbs | 0g | 30.16g | 10% |
| Calories | 262kcal | 446kcal | 9% |
| Monounsaturated fat | 7.006g | 4.404g | 7% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin A | 54µg | 1µg | 6% |
| Vitamin B6 | 0.46mg | 0.377mg | 6% |
| Vitamin C | 0.4mg | 6mg | 6% |
| Saturated fat | 4.176g | 2.884g | 6% |
| Vitamin B5 | 0.99mg | 0.793mg | 4% |
| Sodium | 83mg | 2mg | 4% |
| Fats | 17.81g | 19.94g | 3% |
| Net carbs | 0g | 20.86g | N/A |
| Sugar | 7.33g | N/A | |
| Tryptophan | 0.267mg | 0.591mg | 0% |
| Threonine | 1.045mg | 1.766mg | 0% |
| Isoleucine | 1.099mg | 1.971mg | 0% |
| Leucine | 1.938mg | 3.309mg | 0% |
| Lysine | 2.19mg | 2.706mg | 0% |
| Methionine | 0.706mg | 0.547mg | 0% |
| Phenylalanine | 0.931mg | 2.122mg | 0% |
| Valine | 1.228mg | 2.029mg | 0% |
| Histidine | 0.702mg | 1.097mg | 0% |
| Omega-3 - EPA | 0.504g | N/A | |
| Omega-3 - DHA | 0.699g | N/A | |
| Omega-3 - DPA | 0.106g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
217%
83%
Minerals Daily Need Coverage Score
64%
244%
Comparison summary
Which food is lower in Cholesterol?
Soybean raw is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 81mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 1.292g)
Which food is cheaper?
Soybean raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
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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.