Atlantic Mackerel vs. Roe — In-Depth Nutrition Comparison
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Summary of differences between Atlantic Mackerel and Roe
- Atlantic Mackerel has more Vitamin B3, Vitamin B6, and Magnesium, however, Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin C, and Selenium.
- Roe covers your daily need of Cholesterol 136% more than Atlantic Mackerel.
- Atlantic Mackerel has 4 times more Vitamin B3 than Roe. While Atlantic Mackerel has 9.08mg of Vitamin B3, Roe has only 2.192mg.
- Atlantic Mackerel has less Cholesterol.
These are the specific foods used in this comparison Fish, mackerel, Atlantic, raw and Fish, roe, mixed species, cooked, dry heat.
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.
Contains
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Iron
+111.7%
Contains
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Magnesium
+192.3%
Contains
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Potassium
+11%
Contains
less
Sodium
-23.1%
Contains
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Manganese
+15.4%
Contains
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Calcium
+133.3%
Contains
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Phosphorus
+137.3%
Contains
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Zinc
+103.2%
Contains
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Copper
+75.3%
Contains
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Selenium
+17.2%
Equal in Potassium - 283
Contains
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Iron
+111.7%
Contains
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Magnesium
+192.3%
Contains
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Potassium
+11%
Contains
less
Sodium
-23.1%
Contains
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Manganese
+15.4%
Contains
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Calcium
+133.3%
Contains
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Phosphorus
+137.3%
Contains
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Zinc
+103.2%
Contains
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Copper
+75.3%
Contains
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Selenium
+17.2%
Equal in Potassium - 283
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.
:
Contains
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Vitamin B3
+314.2%
Contains
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Vitamin B6
+115.7%
Contains
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Vitamin A
+81.4%
Contains
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Vitamin C
+4000%
Contains
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Vitamin B1
+57.4%
Contains
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Vitamin B2
+204.2%
Contains
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Vitamin B5
+34.8%
Contains
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Folate
+9100%
Contains
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Vitamin B12
+32.5%
Contains
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Vitamin B3
+314.2%
Contains
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Vitamin B6
+115.7%
Contains
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Vitamin A
+81.4%
Contains
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Vitamin C
+4000%
Contains
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Vitamin B1
+57.4%
Contains
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Vitamin B2
+204.2%
Contains
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Vitamin B5
+34.8%
Contains
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Folate
+9100%
Contains
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Vitamin B12
+32.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+68.8%
Contains
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Other
+52.3%
Contains
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Protein
+53.9%
Contains
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Carbs
+∞%
Equal in Water - 58.63
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
Protein:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
Contains
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Fats
+68.8%
Contains
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Other
+52.3%
Contains
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Protein
+53.9%
Contains
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Carbs
+∞%
Equal in Water - 58.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+156.3%
Contains
less
Saturated Fat
-42.7%
Equal in Polyunsaturated fat - 3.404
Saturated Fat:
3.257 g
Monounsaturated Fat:
5.456 g
Polyunsaturated fat:
3.35 g
Saturated Fat:
1.866 g
Monounsaturated Fat:
2.129 g
Polyunsaturated fat:
3.404 g
Contains
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Monounsaturated Fat
+156.3%
Contains
less
Saturated Fat
-42.7%
Equal in Polyunsaturated fat - 3.404
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.92g |
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| Protein | 18.6g | 28.62g |
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| Fats | 13.89g | 8.23g |
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| Carbs | 0g | 1.92g |
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| Calories | 205kcal | 204kcal |
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| Calcium | 12mg | 28mg |
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| Iron | 1.63mg | 0.77mg |
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| Magnesium | 76mg | 26mg |
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| Phosphorus | 217mg | 515mg |
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| Potassium | 314mg | 283mg |
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| Sodium | 90mg | 117mg |
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| Zinc | 0.63mg | 1.28mg |
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| Copper | 0.073mg | 0.128mg |
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| Manganese | 0.015mg | 0.013mg |
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| Selenium | 44.1µg | 51.7µg |
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| Vitamin A | 167IU | 303IU |
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| Vitamin A RAE | 50µg | 91µg |
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| Vitamin E | 1.52mg |
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| Vitamin D | 643IU |
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| Vitamin D | 16.1µg |
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| Vitamin C | 0.4mg | 16.4mg |
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| Vitamin B1 | 0.176mg | 0.277mg |
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| Vitamin B2 | 0.312mg | 0.949mg |
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| Vitamin B3 | 9.08mg | 2.192mg |
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| Vitamin B5 | 0.856mg | 1.154mg |
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| Vitamin B6 | 0.399mg | 0.185mg |
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| Folate | 1µg | 92µg |
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| Vitamin B12 | 8.71µg | 11.54µg |
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| Vitamin K | 5µg |
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| Tryptophan | 0.208mg | 0.375mg |
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| Threonine | 0.815mg | 1.305mg |
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| Isoleucine | 0.857mg | 1.465mg |
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| Leucine | 1.512mg | 2.509mg |
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| Lysine | 1.708mg | 2.179mg |
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| Methionine | 0.551mg | 0.71mg |
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| Phenylalanine | 0.726mg | 1.401mg |
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| Valine | 0.958mg | 1.676mg |
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| Histidine | 0.548mg | 0.778mg |
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| Cholesterol | 70mg | 479mg |
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| Saturated Fat | 3.257g | 1.866g |
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| Omega-3 - DHA | 1.401g | 1.747g |
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| Omega-3 - EPA | 0.898g | 1.26g |
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| Omega-3 - DPA | 0.212g | 0.105g |
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| Monounsaturated Fat | 5.456g | 2.129g |
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| Polyunsaturated fat | 3.35g | 3.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
171%
169%
Minerals Daily Need Coverage Score
54%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe is lower in Saturated Fat (difference - 1.391g)
Which food contains less Sodium?
Atlantic Mackerel contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Atlantic Mackerel is lower in Cholesterol (difference - 409mg)
Which food is lower in glycemic index?
Atlantic Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Atlantic Mackerel is cheaper (difference - $93)
Which food is richer in minerals?
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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?
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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.