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  6. Refried beans vs. Mackerel

Refried beans vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between refried beans and mackerel

  • The amount of vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, vitamin B3, and vitamin E in mackerel is higher than in refried beans.
  • Mackerel covers your daily need for vitamin B12, 500% more than refried beans.
  • The amount of saturated fat in refried beans is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Fish, mackerel, salted.

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CopperCopper +29%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +63%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +176.1%
Contains more SeleniumSelenium +1165.5%
~equal in Iron ~1.4mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +140.5%
Contains more Vitamin B3Vitamin B3 +799.2%
Contains more Vitamin B6Vitamin B6 +298.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +36.4%
Contains more CholineCholine +379.2%

All nutrients comparison - raw data values

Nutrient Refried beans Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 370mg 4450mg 177%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 5.8µg 73.4µg 123%
Polyunsaturated fat 0.543g 6.21g 38%
Fats 2.01g 25.1g 36%
Cholesterol 0mg 95mg 32%
Saturated fat 0.631g 7.148g 30%
Protein 4.98g 18.5g 27%
Vitamin B6 0.103mg 0.41mg 24%
Phosphorus 92mg 254mg 23%
Histidine 153mg 22%
Monounsaturated fat 0.601g 8.32g 19%
Vitamin B3 0.367mg 3.3mg 18%
Vitamin E 0.09mg 2.38mg 15%
Fiber 3.7g 0g 15%
Choline 21.2mg 101.6mg 15%
Manganese 0.289mg 13%
Calories 90kcal 305kcal 11%
Vitamin B2 0.079mg 0.19mg 9%
Vitamin C 6mg 0mg 7%
Potassium 319mg 520mg 6%
Magnesium 35mg 60mg 6%
Vitamin A 0µg 47µg 5%
Carbs 13.55g 0g 5%
Zinc 0.58mg 1.1mg 5%
Vitamin B1 0.076mg 0.02mg 5%
Vitamin K 2.1µg 7.8µg 5%
Vitamin B5 0.189mg 4%
Calcium 29mg 66mg 4%
Copper 0.129mg 0.1mg 3%
Starch 7.43g 3%
Iron 1.44mg 1.4mg 1%
Folate 11µg 15µg 1%
Net carbs 9.85g 0g N/A
Sugar 0.54g 0g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0g 0.391g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +80.8%
Contains more ProteinProtein +271.5%
Contains more FatsFats +1148.8%
Contains more OtherOther +683.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +1284.4%
Contains more Poly. FatPolyunsaturated fat +1043.6%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.