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  6. Mackerel vs. Soybean raw

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

Mackerel vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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.
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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Soybean raw 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

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% 20% 30% 9% 5%
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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
16% 24% 61%
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%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.