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  6. Winged bean vs. Mackerel

Winged bean vs. Mackerel — In-Depth Nutrition Comparison

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How are winged bean and mackerel different?

  • Winged bean is higher in copper and vitamin B1; however, mackerel is richer in vitamin B12, vitamin D, selenium, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • Winged bean contains 19 times more vitamin B1 than mackerel. While winged bean contains 0.379mg of vitamin B1, mackerel contains only 0.02mg.
  • Winged bean has less saturated fat.
  • Mackerel has a lower glycemic index (0) than winged bean (32).

Winged bean tuber, raw and Fish, mackerel, salted are the varieties used in this article.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +42.9%
Contains more CopperCopper +1286%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +120%
Contains more PhosphorusPhosphorus +464.4%
Contains more SeleniumSelenium +10385.7%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +1795%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +26.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +101.2%
Contains more Vitamin B6Vitamin B6 +446.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 35mg 4450mg 192%
Copper 1.386mg 0.1mg 143%
Selenium 0.7µg 73.4µg 132%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.174g 6.21g 40%
Fats 0.9g 25.1g 37%
Cholesterol 0mg 95mg 32%
Saturated fat 0.222g 7.148g 31%
Vitamin B1 0.379mg 0.02mg 30%
Phosphorus 45mg 254mg 30%
Vitamin B6 0.075mg 0.41mg 26%
Manganese 0.532mg 23%
Monounsaturated fat 0.234g 8.32g 20%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Protein 11.6g 18.5g 14%
Vitamin B3 1.64mg 3.3mg 10%
Magnesium 24mg 60mg 9%
Carbs 28.1g 0g 9%
Calories 148kcal 305kcal 8%
Iron 2mg 1.4mg 8%
Vitamin K 7.8µg 7%
Vitamin A 0µg 47µg 5%
Calcium 30mg 66mg 4%
Vitamin B2 0.149mg 0.19mg 3%
Zinc 1.39mg 1.1mg 3%
Vitamin B5 0.116mg 2%
Potassium 586mg 520mg 2%
Folate 19µg 15µg 1%
Net carbs 28.1g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
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 +33.5%
Contains more ProteinProtein +59.5%
Contains more FatsFats +2688.9%
Contains more OtherOther +570%

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
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 -96.9%
Contains more Mono. FatMonounsaturated fat +3455.6%
Contains more Poly. FatPolyunsaturated fat +3469%

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/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.