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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; 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.
  • American cheese has a higher glycemic index. The glycemic index of American cheese is 27, while the glycemic index of mackerel is 0.

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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +6866.7%
Contains more ZincZinc +164.9%
Contains more PhosphorusPhosphorus +130.6%
Contains more ManganeseManganese +105%
Contains more MagnesiumMagnesium +273.1%
Contains more PotassiumPotassium +203.8%
Contains more IronIron +149.2%
Contains more CopperCopper +104.3%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +363%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B3Vitamin B3 +8913.2%
Contains more Vitamin B5Vitamin B5 +145.7%
Contains more Vitamin B6Vitamin B6 +751.9%
Contains more Vitamin B12Vitamin B12 +1166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +78.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +33.5%
Contains more ProteinProtein +31.5%
Contains more WaterWater +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +17.6%
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Vitamin B12 1.5µg 19µg 729%
Calcium 1045mg 15mg 103%
Sodium 1671mg 83mg 69%
Saturated fat 18.057g 4.176g 63%
Selenium 20.2µg 51.6µg 57%
Phosphorus 641mg 278mg 52%
Vitamin B3 0.076mg 6.85mg 42%
Vitamin B6 0.054mg 0.46mg 31%
Fats 31.79g 17.81g 22%
Vitamin A 250µg 54µg 22%
Polyunsaturated fat 1.286g 4.3g 20%
Magnesium 26mg 97mg 17%
Zinc 2.49mg 0.94mg 14%
Vitamin B2 0.234mg 0.412mg 14%
Vitamin B1 0.015mg 0.159mg 12%
Vitamin B5 0.403mg 0.99mg 12%
Iron 0.63mg 1.57mg 12%
Protein 18.13g 23.85g 11%
Cholesterol 100mg 75mg 8%
Potassium 132mg 401mg 8%
Choline 36.2mg 7%
Calories 371kcal 262kcal 5%
Vitamin E 0.8mg 5%
Copper 0.046mg 0.094mg 5%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Monounsaturated fat 8.236g 7.006g 3%
Vitamin K 2.6µg 2%
Folate 8µg 2µg 2%
Manganese 0.041mg 0.02mg 1%
Carbs 3.7g 0g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.7g 0g N/A
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.267mg 0%
Threonine 0.772mg 1.045mg 0%
Isoleucine 0.938mg 1.099mg 0%
Leucine 1.716mg 1.938mg 0%
Lysine 1.516mg 2.19mg 0%
Methionine 0.475mg 0.706mg 0%
Phenylalanine 0.939mg 0.931mg 0%
Valine 1.187mg 1.228mg 0%
Histidine 0.546mg 0.702mg 0%
Omega-3 - EPA 0.012g 0.504g N/A
Omega-3 - DHA 0.006g 0.699g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0.106g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
217%
Mackerel
Minerals Daily Need Coverage Score
106%
American cheese
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 25mg)
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 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.