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  6. Winged bean vs. Mackerel

Winged bean vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between winged bean and mackerel?

  • Winged bean is richer in copper and manganese, while mackerel is higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and vitamin B2.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • Mackerel has 27 times less manganese than winged bean. Winged bean has 0.532mg of manganese, while mackerel has 0.02mg.
  • Winged bean is lower in saturated fat.
  • Winged bean has a higher glycemic index (32) than mackerel (0).

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 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%
Contains more MagnesiumMagnesium +304.2%
Contains more PhosphorusPhosphorus +517.8%
Contains more SeleniumSelenium +7271.4%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 B1Vitamin B1 +138.4%
Contains more FolateFolate +850%
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 +∞%
~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 Winged bean Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Copper 1.386mg 0.094mg 144%
Selenium 0.7µg 51.6µg 93%
Vitamin B3 1.64mg 6.85mg 33%
Phosphorus 45mg 278mg 33%
Vitamin B6 0.075mg 0.46mg 30%
Polyunsaturated fat 0.174g 4.3g 28%
Fats 0.9g 17.81g 26%
Cholesterol 0mg 75mg 25%
Protein 11.6g 23.85g 25%
Manganese 0.532mg 0.02mg 22%
Vitamin B2 0.149mg 0.412mg 20%
Saturated fat 0.222g 4.176g 18%
Vitamin B1 0.379mg 0.159mg 18%
Monounsaturated fat 0.234g 7.006g 17%
Magnesium 24mg 97mg 17%
Vitamin B5 0.116mg 0.99mg 17%
Carbs 28.1g 0g 9%
Calories 148kcal 262kcal 6%
Vitamin A 0µg 54µg 6%
Iron 2mg 1.57mg 5%
Potassium 586mg 401mg 5%
Zinc 1.39mg 0.94mg 4%
Folate 19µg 2µg 4%
Sodium 35mg 83mg 2%
Calcium 30mg 15mg 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 28.1g 0g N/A
Tryptophan 0.252mg 0.267mg 0%
Threonine 0.451mg 1.045mg 0%
Isoleucine 0.425mg 1.099mg 0%
Leucine 0.64mg 1.938mg 0%
Lysine 0.592mg 2.19mg 0%
Methionine 0.143mg 0.706mg 0%
Phenylalanine 0.451mg 0.931mg 0%
Valine 0.599mg 1.228mg 0%
Histidine 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 CarbsCarbs +∞%
Contains more ProteinProtein +105.6%
Contains more FatsFats +1878.9%
Contains more OtherOther +153.5%
~equal in Water ~53.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -94.7%
Contains more Mono. FatMonounsaturated fat +2894%
Contains more Poly. FatPolyunsaturated fat +2371.3%

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