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  6. Mackerel vs. Winged bean

Mackerel vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between mackerel and winged bean?

  • Mackerel is richer in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and vitamin B2, while winged bean is higher in copper and manganese.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • Winged bean has a higher glycemic index (32) than mackerel (0).

We used Fish, mackerel, Atlantic, cooked, dry heat and Winged bean tuber, raw types in this comparison.

Infographic

Mackerel vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +304.2%
Contains more PhosphorusPhosphorus +517.8%
Contains more SeleniumSelenium +7271.4%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +46.1%
Contains more IronIron +27.4%
Contains more CopperCopper +1374.5%
Contains more ZincZinc +47.9%
Contains less SodiumSodium -57.8%
Contains more ManganeseManganese +2560%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +176.5%
Contains more Vitamin B3Vitamin B3 +317.7%
Contains more Vitamin B5Vitamin B5 +753.4%
Contains more Vitamin B6Vitamin B6 +513.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +138.4%
Contains more FolateFolate +850%
~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 Winged bean DV% diff.
Vitamin B12 19µg 0µg 792%
Copper 0.094mg 1.386mg 144%
Selenium 51.6µg 0.7µg 93%
Vitamin B3 6.85mg 1.64mg 33%
Phosphorus 278mg 45mg 33%
Vitamin B6 0.46mg 0.075mg 30%
Polyunsaturated fat 4.3g 0.174g 28%
Fats 17.81g 0.9g 26%
Cholesterol 75mg 0mg 25%
Protein 23.85g 11.6g 25%
Manganese 0.02mg 0.532mg 22%
Vitamin B2 0.412mg 0.149mg 20%
Saturated fat 4.176g 0.222g 18%
Vitamin B1 0.159mg 0.379mg 18%
Monounsaturated fat 7.006g 0.234g 17%
Magnesium 97mg 24mg 17%
Vitamin B5 0.99mg 0.116mg 17%
Carbs 0g 28.1g 9%
Calories 262kcal 148kcal 6%
Vitamin A 54µg 0µg 6%
Iron 1.57mg 2mg 5%
Potassium 401mg 586mg 5%
Zinc 0.94mg 1.39mg 4%
Folate 2µg 19µg 4%
Sodium 83mg 35mg 2%
Calcium 15mg 30mg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 28.1g N/A
Tryptophan 0.267mg 0.252mg 0%
Threonine 1.045mg 0.451mg 0%
Isoleucine 1.099mg 0.425mg 0%
Leucine 1.938mg 0.64mg 0%
Lysine 2.19mg 0.592mg 0%
Methionine 0.706mg 0.143mg 0%
Phenylalanine 0.931mg 0.451mg 0%
Valine 1.228mg 0.599mg 0%
Histidine 0.702mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +105.6%
Contains more FatsFats +1878.9%
Contains more OtherOther +153.5%
Contains more CarbsCarbs +∞%
~equal in Water ~57.4g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +2894%
Contains more Poly. FatPolyunsaturated fat +2371.3%
Contains less Sat. FatSaturated fat -94.7%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.