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  6. Mackerel vs. Bean raw

Mackerel vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between mackerel and bean raw

  • Mackerel has more vitamin B12, vitamin D* and selenium; however, bean raw is richer in folate, copper, fiber, vitamin B1, and iron.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Bean raw contains less sodium.
  • 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 Fish, mackerel, salted and Beans, pinto, mature seeds, raw.

Infographic

Mackerel vs Bean raw 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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%
Contains more SeleniumSelenium +163.1%
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%

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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3465%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more FolateFolate +3400%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +1940.7%
Contains more WaterWater +279.5%
Contains more OtherOther +286.2%
Contains more ProteinProtein +15.8%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3533.2%
Contains more Poly. FatPolyunsaturated fat +1425.8%
Contains less Sat. FatSaturated fat -96.7%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.