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Mackerel vs. Liver — In-Depth Nutrition Comparison

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How are Mackerel and Liver different?

  • Liver is higher than Mackerel in Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Copper, Zinc, Folate, Selenium, and Vitamin C.
  • Liver covers your daily need of Vitamin A RAE 595% more than Mackerel.
  • Mackerel is lower in Cholesterol.

Fish, mackerel, Atlantic, cooked, dry heat and Pork, fresh, variety meats and by-products, liver, cooked, braised types were used in this article.

Infographic

Mackerel vs Liver infographic
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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.
:
6
Liver
Contains more Calcium +50%
Contains more Magnesium +592.9%
Contains more Phosphorus +15.4%
Contains more Potassium +167.3%
Contains more Iron +1041.4%
Contains less Sodium -41%
Contains more Zinc +614.9%
Contains more Copper +574.5%
Contains more Manganese +1400%
Contains more Selenium +30.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +50%
Contains more Magnesium +592.9%
Contains more Phosphorus +15.4%
Contains more Potassium +167.3%
Contains more Iron +1041.4%
Contains less Sodium -41%
Contains more Zinc +614.9%
Contains more Copper +574.5%
Contains more Manganese +1400%
Contains more Selenium +30.8%

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.
:
8
Liver
Contains more Vitamin A +9898.3%
Contains more Vitamin C +5800%
Contains more Vitamin B1 +62.3%
Contains more Vitamin B2 +433%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +382.2%
Contains more Vitamin B6 +23.9%
Contains more Folate +8050%
Equal in Vitamin B12 - 18.67
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +9898.3%
Contains more Vitamin C +5800%
Contains more Vitamin B1 +62.3%
Contains more Vitamin B2 +433%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +382.2%
Contains more Vitamin B6 +23.9%
Contains more Folate +8050%
Equal in Vitamin B12 - 18.67

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Liver
Contains more Fats +304.8%
Contains more Other +238%
Contains more Carbs +∞%
Contains more Water +20.7%
Equal in Protein - 26.02
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +304.8%
Contains more Other +238%
Contains more Carbs +∞%
Contains more Water +20.7%
Equal in Protein - 26.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Liver
Contains more Monounsaturated Fat +1012.1%
Contains more Polyunsaturated fat +309.5%
Contains less Saturated Fat -66.2%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +1012.1%
Contains more Polyunsaturated fat +309.5%
Contains less Saturated Fat -66.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Liver Opinion
Net carbs 0g 3.76g Liver
Protein 23.85g 26.02g Liver
Fats 17.81g 4.4g Mackerel
Carbs 0g 3.76g Liver
Calories 262kcal 165kcal Mackerel
Calcium 15mg 10mg Mackerel
Iron 1.57mg 17.92mg Liver
Magnesium 97mg 14mg Mackerel
Phosphorus 278mg 241mg Mackerel
Potassium 401mg 150mg Mackerel
Sodium 83mg 49mg Liver
Zinc 0.94mg 6.72mg Liver
Copper 0.094mg 0.634mg Liver
Manganese 0.02mg 0.3mg Liver
Selenium 51.6µg 67.5µg Liver
Vitamin A 180IU 17997IU Liver
Vitamin A RAE 54µg 5405µg Liver
Vitamin C 0.4mg 23.6mg Liver
Vitamin B1 0.159mg 0.258mg Liver
Vitamin B2 0.412mg 2.196mg Liver
Vitamin B3 6.85mg 8.435mg Liver
Vitamin B5 0.99mg 4.774mg Liver
Vitamin B6 0.46mg 0.57mg Liver
Folate 2µg 163µg Liver
Vitamin B12 19µg 18.67µg Mackerel
Tryptophan 0.267mg 0.366mg Liver
Threonine 1.045mg 1.107mg Liver
Isoleucine 1.099mg 1.32mg Liver
Leucine 1.938mg 2.319mg Liver
Lysine 2.19mg 2.007mg Mackerel
Methionine 0.706mg 0.645mg Mackerel
Phenylalanine 0.931mg 1.274mg Liver
Valine 1.228mg 1.607mg Liver
Histidine 0.702mg 0.708mg Liver
Cholesterol 75mg 355mg Mackerel
Saturated Fat 4.176g 1.41g Liver
Omega-3 - DHA 0.699g 0.03g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0.04g Mackerel
Monounsaturated Fat 7.006g 0.63g Mackerel
Polyunsaturated fat 4.3g 1.05g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
235%
Mackerel
397%
Liver
Minerals Daily Need Coverage Score
64%
Mackerel
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 280mg)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 2.766g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $6.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.