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  6. Bean raw vs. Mackerel

Bean raw vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between bean raw and mackerel

  • Bean raw has more folate, copper, fiber, vitamin B1, and iron; however, mackerel is richer in vitamin B12, vitamin D* and selenium.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Bean raw contains less saturated fat.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Fish, mackerel, salted.

Infographic

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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +71.2%
Contains more PotassiumPotassium +167.9%
Contains more IronIron +262.1%
Contains more CopperCopper +793%
Contains more ZincZinc +107.3%
Contains more PhosphorusPhosphorus +61.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +163.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3465%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more FolateFolate +3400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1033.3%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +39.3%

All nutrients comparison - raw data values

Nutrient Bean raw Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 12mg 4450mg 193%
Folate 525µg 15µg 128%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Copper 0.893mg 0.1mg 88%
Selenium 27.9µg 73.4µg 83%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.02mg 58%
Manganese 1.148mg 50%
Iron 5.07mg 1.4mg 46%
Polyunsaturated fat 0.407g 6.21g 39%
Fats 1.23g 25.1g 37%
Cholesterol 0mg 95mg 32%
Saturated fat 0.235g 7.148g 31%
Magnesium 176mg 60mg 28%
Potassium 1393mg 520mg 26%
Phosphorus 411mg 254mg 22%
Carbs 62.55g 0g 21%
Monounsaturated fat 0.229g 8.32g 20%
Vitamin B5 0.785mg 16%
Starch 34.17g 14%
Vitamin E 0.21mg 2.38mg 14%
Vitamin B3 1.174mg 3.3mg 13%
Zinc 2.28mg 1.1mg 11%
Vitamin C 6.3mg 0mg 7%
Protein 21.42g 18.5g 6%
Choline 66.2mg 101.6mg 6%
Calcium 113mg 66mg 5%
Vitamin A 0µg 47µg 5%
Vitamin B6 0.474mg 0.41mg 5%
Calories 347kcal 305kcal 2%
Vitamin B2 0.212mg 0.19mg 2%
Vitamin K 5.6µg 7.8µg 2%
Protein per 100 calories 6.2g 6.1g N/A
Calories per 10 g protein 162kcal 165kcal N/A
Weight per 100 calories 29g 33g N/A
Unsaturated / Saturated Fat ratio 2.7 2 N/A
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +15.8%
Contains more CarbsCarbs +∞%
Contains more FatsFats +1940.7%
Contains more WaterWater +279.5%
Contains more OtherOther +286.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -96.7%
Contains more Mono. FatMonounsaturated fat +3533.2%
Contains more Poly. FatPolyunsaturated fat +1425.8%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.