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  6. American cheese vs. Mackerel

American cheese vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between American cheese and Mackerel

  • American cheese has more Calcium, Phosphorus, and Vitamin A RAE, however, Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Magnesium.
  • Mackerel covers your daily Vitamin B12 needs 729% more than American cheese.
  • Mackerel has 70 times less Calcium than American cheese. American cheese has 1045mg of Calcium, while Mackerel has 15mg.
  • Mackerel contains less Sodium.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

American cheese 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.
American cheese
American cheese
4
:
6
Mackerel
Mackerel
Contains more Calcium +6866.7%
Contains more Phosphorus +130.6%
Contains more Zinc +164.9%
Contains more Manganese +105%
Contains more Iron +149.2%
Contains more Magnesium +273.1%
Contains more Potassium +203.8%
Contains less Sodium -95%
Contains more Copper +104.3%
Contains more Selenium +155.4%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +6866.7%
Contains more Phosphorus +130.6%
Contains more Zinc +164.9%
Contains more Manganese +105%
Contains more Iron +149.2%
Contains more Magnesium +273.1%
Contains more Potassium +203.8%
Contains less Sodium -95%
Contains more Copper +104.3%
Contains more Selenium +155.4%

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.
American cheese
American cheese
5
:
7
Mackerel
Mackerel
Contains more Vitamin A +425%
Contains more Folate +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +960%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +8913.2%
Contains more Vitamin B5 +145.7%
Contains more Vitamin B6 +751.9%
Contains more Vitamin B12 +1166.7%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
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 +425%
Contains more Folate +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +960%
Contains more Vitamin B2 +76.1%
Contains more Vitamin B3 +8913.2%
Contains more Vitamin B5 +145.7%
Contains more Vitamin B6 +751.9%
Contains more Vitamin B12 +1166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
3
:
2
Mackerel
Mackerel
Contains more Fats +78.5%
Contains more Carbs +∞%
Contains more Other +33.5%
Contains more Protein +31.5%
Contains more Water +34.5%
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 Fats +78.5%
Contains more Carbs +∞%
Contains more Other +33.5%
Contains more Protein +31.5%
Contains more Water +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
1
:
2
Mackerel
Mackerel
Contains more Monounsaturated Fat +17.6%
Contains less Saturated Fat -76.9%
Contains more Polyunsaturated fat +234.4%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +17.6%
Contains less Saturated Fat -76.9%
Contains more Polyunsaturated fat +234.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Mackerel Opinion
Net carbs 3.7g 0g American cheese
Protein 18.13g 23.85g Mackerel
Fats 31.79g 17.81g American cheese
Carbs 3.7g 0g American cheese
Calories 371kcal 262kcal American cheese
Sugar 2.26g Mackerel
Calcium 1045mg 15mg American cheese
Iron 0.63mg 1.57mg Mackerel
Magnesium 26mg 97mg Mackerel
Phosphorus 641mg 278mg American cheese
Potassium 132mg 401mg Mackerel
Sodium 1671mg 83mg Mackerel
Zinc 2.49mg 0.94mg American cheese
Copper 0.046mg 0.094mg Mackerel
Manganese 0.041mg 0.02mg American cheese
Selenium 20.2µg 51.6µg Mackerel
Vitamin A 945IU 180IU American cheese
Vitamin A RAE 250µg 54µg American cheese
Vitamin E 0.8mg American cheese
Vitamin D 23IU American cheese
Vitamin D 0.6µg American cheese
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.015mg 0.159mg Mackerel
Vitamin B2 0.234mg 0.412mg Mackerel
Vitamin B3 0.076mg 6.85mg Mackerel
Vitamin B5 0.403mg 0.99mg Mackerel
Vitamin B6 0.054mg 0.46mg Mackerel
Folate 8µg 2µg American cheese
Vitamin B12 1.5µg 19µg Mackerel
Vitamin K 2.6µg American cheese
Tryptophan 0.232mg 0.267mg Mackerel
Threonine 0.772mg 1.045mg Mackerel
Isoleucine 0.938mg 1.099mg Mackerel
Leucine 1.716mg 1.938mg Mackerel
Lysine 1.516mg 2.19mg Mackerel
Methionine 0.475mg 0.706mg Mackerel
Phenylalanine 0.939mg 0.931mg American cheese
Valine 1.187mg 1.228mg Mackerel
Histidine 0.546mg 0.702mg Mackerel
Cholesterol 100mg 75mg Mackerel
Trans Fat 1.144g Mackerel
Saturated Fat 18.057g 4.176g Mackerel
Omega-3 - DHA 0.006g 0.699g Mackerel
Omega-3 - EPA 0.012g 0.504g Mackerel
Omega-3 - DPA 0.021g 0.106g Mackerel
Monounsaturated Fat 8.236g 7.006g American cheese
Polyunsaturated fat 1.286g 4.3g Mackerel
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
32%
American cheese
235%
Mackerel
Minerals Daily Need Coverage Score
106%
American cheese
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 1588mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 13.881g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $4.6)
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.
Which food is richer in vitamins?
?
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.