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. Yardlong bean (Asparagus bean) raw

Mackerel vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

Compare

What are the main differences between mackerel and yardlong bean (Asparagus bean) raw?

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B2, and vitamin B5, while yardlong bean (Asparagus bean) raw is higher in vitamin C.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than mackerel (0).

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

Infographic

Mackerel vs Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +120.5%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +234%
Contains more CopperCopper +95.8%
Contains more ZincZinc +154.1%
Contains more PhosphorusPhosphorus +371.2%
Contains more SeleniumSelenium +3340%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +925%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B3Vitamin B3 +1570.7%
Contains more Vitamin B5Vitamin B5 +1700%
Contains more Vitamin B6Vitamin B6 +1816.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4600%
Contains more FolateFolate +3000%
~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 Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 1.5µg 91%
Protein 23.85g 2.8g 42%
Vitamin B3 6.85mg 0.41mg 40%
Vitamin B6 0.46mg 0.024mg 34%
Phosphorus 278mg 59mg 31%
Polyunsaturated fat 4.3g 0.169g 28%
Fats 17.81g 0.4g 27%
Cholesterol 75mg 0mg 25%
Vitamin B2 0.412mg 0.11mg 23%
Vitamin C 0.4mg 18.8mg 20%
Vitamin B5 0.99mg 0.055mg 19%
Saturated fat 4.176g 0.105g 19%
Monounsaturated fat 7.006g 0.036g 17%
Folate 2µg 62µg 15%
Iron 1.57mg 0.47mg 14%
Magnesium 97mg 44mg 13%
Calories 262kcal 47kcal 11%
Manganese 0.02mg 0.205mg 8%
Zinc 0.94mg 0.37mg 5%
Copper 0.094mg 0.048mg 5%
Potassium 401mg 240mg 5%
Vitamin B1 0.159mg 0.107mg 4%
Calcium 15mg 50mg 4%
Sodium 83mg 4mg 3%
Carbs 0g 8.35g 3%
Vitamin A 54µg 43µg 1%
Net carbs 0g 8.35g N/A
Tryptophan 0.267mg 0.032mg 0%
Threonine 1.045mg 0.104mg 0%
Isoleucine 1.099mg 0.15mg 0%
Leucine 1.938mg 0.2mg 0%
Lysine 2.19mg 0.184mg 0%
Methionine 0.706mg 0.04mg 0%
Phenylalanine 0.931mg 0.154mg 0%
Valine 1.228mg 0.162mg 0%
Histidine 0.702mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +751.8%
Contains more FatsFats +4352.5%
Contains more OtherOther +745%
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.9%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +19361.1%
Contains more Poly. FatPolyunsaturated fat +2444.4%
Contains less Sat. FatSaturated fat -97.5%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.