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  6. Lupin Bean Raw vs. Mackerel

Lupin Bean Raw vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean Raw and mackerel

  • Lupin Bean Raw has more copper, manganese, folate, fiber, vitamin B1, iron, and zinc; however, mackerel is higher in vitamin B12, selenium, and vitamin B3.
  • Mackerel covers your daily need for vitamin B12, 792% more than lupin Bean Raw.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Lupin Bean Raw vs Mackerel 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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%
Contains more MagnesiumMagnesium +104.1%
Contains more CalciumCalcium +1073.3%
Contains more PotassiumPotassium +152.6%
Contains more IronIron +177.7%
Contains more CopperCopper +987.2%
Contains more ZincZinc +405.3%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +11810%
Contains more SeleniumSelenium +529.3%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin B1Vitamin B1 +302.5%
Contains more FolateFolate +17650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B3Vitamin B3 +212.8%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Copper 1.022mg 0.094mg 103%
Manganese 2.382mg 0.02mg 103%
Folate 355µg 2µg 88%
Selenium 8.2µg 51.6µg 79%
Fiber 18.9g 0g 76%
Vitamin B1 0.64mg 0.159mg 40%
Iron 4.36mg 1.57mg 35%
Zinc 4.75mg 0.94mg 35%
Vitamin B3 2.19mg 6.85mg 29%
Protein 36.17g 23.85g 25%
Cholesterol 0mg 75mg 25%
Magnesium 198mg 97mg 24%
Phosphorus 440mg 278mg 23%
Potassium 1013mg 401mg 18%
Calcium 176mg 15mg 16%
Vitamin B2 0.22mg 0.412mg 15%
Saturated fat 1.156g 4.176g 14%
Carbs 40.37g 0g 13%
Polyunsaturated fat 2.439g 4.3g 12%
Fats 9.74g 17.81g 12%
Monounsaturated fat 3.94g 7.006g 8%
Vitamin B6 0.357mg 0.46mg 8%
Vitamin A 0µg 54µg 6%
Calories 371kcal 262kcal 5%
Vitamin B5 0.75mg 0.99mg 5%
Vitamin C 4.8mg 0.4mg 5%
Sodium 15mg 83mg 3%
Net carbs 21.47g 0g N/A
Tryptophan 0.289mg 0.267mg 0%
Threonine 1.331mg 1.045mg 0%
Isoleucine 1.615mg 1.099mg 0%
Leucine 2.743mg 1.938mg 0%
Lysine 1.933mg 2.19mg 0%
Methionine 0.255mg 0.706mg 0%
Phenylalanine 1.435mg 0.931mg 0%
Valine 1.51mg 1.228mg 0%
Histidine 1.03mg 0.702mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more ProteinProtein +51.7%
Contains more CarbsCarbs +∞%
Contains more FatsFats +82.9%
Contains more WaterWater +410.2%
Contains more OtherOther +54.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +76.3%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.