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  6. Sponge cake vs. Mackerel

Sponge cake vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Sponge cake and Mackerel

  • Sponge cake has more Folate, while Mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Magnesium, and Vitamin B5.
  • Mackerel's daily need coverage for Vitamin B12 is 776% higher.
  • Mackerel contains 20 times less Folate than Sponge cake. Sponge cake contains 39µg of Folate, while Mackerel contains 2µg.
  • The amount of Cholesterol in Mackerel is lower.

The food types used in this comparison are Cake, sponge, prepared from recipe and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Sponge cake 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.
Sponge cake
Sponge cake
3
:
7
Mackerel
Mackerel
Contains more Calcium +180%
Contains more Manganese +735%
Contains more Magnesium +977.8%
Contains more Phosphorus +178%
Contains more Potassium +184.4%
Contains less Sodium -63.6%
Contains more Zinc +59.3%
Contains more Copper +67.9%
Contains more Selenium +178.9%
Equal in Iron - 1.57
Sponge cake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 60% 7% 43% 13% 30% 17% 19% 22% 101%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +180%
Contains more Manganese +735%
Contains more Magnesium +977.8%
Contains more Phosphorus +178%
Contains more Potassium +184.4%
Contains less Sodium -63.6%
Contains more Zinc +59.3%
Contains more Copper +67.9%
Contains more Selenium +178.9%
Equal in Iron - 1.57

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.
Sponge cake
Sponge cake
2
:
6
Mackerel
Mackerel
Contains more Vitamin A +43.3%
Contains more Folate +1850%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.9%
Contains more Vitamin B3 +468.9%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +679.7%
Contains more Vitamin B12 +5035.1%
Equal in Vitamin B1 - 0.159
Sponge cake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 0% 40% 70% 23% 33% 14% 30% 47% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +43.3%
Contains more Folate +1850%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.9%
Contains more Vitamin B3 +468.9%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +679.7%
Contains more Vitamin B12 +5035.1%
Equal in Vitamin B1 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sponge cake
Sponge cake
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +226.7%
Contains more Fats +314.2%
Contains more Water +81.2%
Contains more Other +290%
Sponge cake
7% 4% 58% 29%
Protein: 7.3 g
Fats: 4.3 g
Carbs: 57.7 g
Water: 29.4 g
Other: 1.3 g
Mackerel
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 Carbs +∞%
Contains more Protein +226.7%
Contains more Fats +314.2%
Contains more Water +81.2%
Contains more Other +290%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sponge cake
Sponge cake
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -68.8%
Contains more Monounsaturated Fat +344.5%
Contains more Polyunsaturated fat +562.6%
Sponge cake
37% 45% 18%
Saturated Fat: 1.301 g
Monounsaturated Fat: 1.576 g
Polyunsaturated fat: 0.649 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -68.8%
Contains more Monounsaturated Fat +344.5%
Contains more Polyunsaturated fat +562.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sponge cake Mackerel
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sponge cake Mackerel Opinion
Net carbs 57.7g 0g Sponge cake
Protein 7.3g 23.85g Mackerel
Fats 4.3g 17.81g Mackerel
Carbs 57.7g 0g Sponge cake
Calories 297kcal 262kcal Sponge cake
Calcium 42mg 15mg Sponge cake
Iron 1.58mg 1.57mg Sponge cake
Magnesium 9mg 97mg Mackerel
Phosphorus 100mg 278mg Mackerel
Potassium 141mg 401mg Mackerel
Sodium 228mg 83mg Mackerel
Zinc 0.59mg 0.94mg Mackerel
Copper 0.056mg 0.094mg Mackerel
Manganese 0.167mg 0.02mg Sponge cake
Selenium 18.5µg 51.6µg Mackerel
Vitamin A 258IU 180IU Sponge cake
Vitamin A RAE 77µg 54µg Sponge cake
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.159mg 0.159mg
Vitamin B2 0.301mg 0.412mg Mackerel
Vitamin B3 1.204mg 6.85mg Mackerel
Vitamin B5 0.546mg 0.99mg Mackerel
Vitamin B6 0.059mg 0.46mg Mackerel
Folate 39µg 2µg Sponge cake
Vitamin B12 0.37µg 19µg Mackerel
Tryptophan 0.089mg 0.267mg Mackerel
Threonine 0.308mg 1.045mg Mackerel
Isoleucine 0.35mg 1.099mg Mackerel
Leucine 0.59mg 1.938mg Mackerel
Lysine 0.418mg 2.19mg Mackerel
Methionine 0.192mg 0.706mg Mackerel
Phenylalanine 0.374mg 0.931mg Mackerel
Valine 0.395mg 1.228mg Mackerel
Histidine 0.172mg 0.702mg Mackerel
Cholesterol 170mg 75mg Mackerel
Saturated Fat 1.301g 4.176g Sponge cake
Omega-3 - DHA 0.015g 0.699g Mackerel
Omega-3 - EPA 0.001g 0.504g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 1.576g 7.006g Mackerel
Polyunsaturated fat 0.649g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sponge cake Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Sponge cake
235%
Mackerel
Minerals Daily Need Coverage Score
32%
Sponge cake
64%
Mackerel

Comparison summary

Which food is lower in Saturated Fat?
Sponge cake
Sponge cake is lower in Saturated Fat (difference - 2.875g)
Which food is cheaper?
Sponge cake
Sponge cake is cheaper (difference - $7)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 145mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 95mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sponge cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172707/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.