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  6. Atlantic Mackerel vs. Sunfish

Atlantic Mackerel vs. Sunfish — In-Depth Nutrition Comparison

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The main differences between Atlantic Mackerel and Sunfish

  • Atlantic Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Vitamin B2, yet Sunfish is richer in Manganese, Copper, Zinc, and Calcium.
  • Daily need coverage for Vitamin B12 from Atlantic Mackerel is 267% higher.
  • Atlantic Mackerel contains 18 times more Saturated Fat than Sunfish. Atlantic Mackerel contains 3.257g of Saturated Fat, while Sunfish contains 0.178g.

Food types used in this article are Fish, mackerel, Atlantic, raw and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Atlantic Mackerel vs Sunfish 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.
Atlantic Mackerel
Atlantic Mackerel
4
:
6
Sunfish
Sunfish
Contains more Magnesium +100%
Contains less Sodium -12.6%
Contains more Selenium +172.2%
Contains more Calcium +758.3%
Contains more Potassium +43%
Contains more Zinc +215.9%
Contains more Copper +427.4%
Contains more Manganese +5880%
Equal in Iron - 1.54
Equal in Phosphorus - 231
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Magnesium +100%
Contains less Sodium -12.6%
Contains more Selenium +172.2%
Contains more Calcium +758.3%
Contains more Potassium +43%
Contains more Zinc +215.9%
Contains more Copper +427.4%
Contains more Manganese +5880%
Equal in Iron - 1.54
Equal in Phosphorus - 231

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.
Atlantic Mackerel
Atlantic Mackerel
9
:
3
Sunfish
Sunfish
Contains more Vitamin A +187.9%
Contains more Vitamin B1 +91.3%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +521.1%
Contains more Vitamin B6 +189.1%
Contains more Vitamin B12 +277.1%
Contains more Vitamin C +150%
Contains more Folate +1600%
Equal in Vitamin B5 - 0.865
Atlantic 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% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin A +187.9%
Contains more Vitamin B1 +91.3%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +521.1%
Contains more Vitamin B6 +189.1%
Contains more Vitamin B12 +277.1%
Contains more Vitamin C +150%
Contains more Folate +1600%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
2
Sunfish
Sunfish
Contains more Fats +1443.3%
Contains more Other +676.5%
Contains more Protein +33.7%
Contains more Water +16%
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +1443.3%
Contains more Other +676.5%
Contains more Protein +33.7%
Contains more Water +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +3537.3%
Contains more Polyunsaturated fat +963.5%
Contains less Saturated Fat -94.5%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +3537.3%
Contains more Polyunsaturated fat +963.5%
Contains less Saturated Fat -94.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Sunfish Opinion
Protein 18.6g 24.87g Sunfish
Fats 13.89g 0.9g Atlantic Mackerel
Calories 205kcal 114kcal Atlantic Mackerel
Calcium 12mg 103mg Sunfish
Iron 1.63mg 1.54mg Atlantic Mackerel
Magnesium 76mg 38mg Atlantic Mackerel
Phosphorus 217mg 231mg Sunfish
Potassium 314mg 449mg Sunfish
Sodium 90mg 103mg Atlantic Mackerel
Zinc 0.63mg 1.99mg Sunfish
Copper 0.073mg 0.385mg Sunfish
Manganese 0.015mg 0.897mg Sunfish
Selenium 44.1µg 16.2µg Atlantic Mackerel
Vitamin A 167IU 58IU Atlantic Mackerel
Vitamin A RAE 50µg 17µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 1mg Sunfish
Vitamin B1 0.176mg 0.092mg Atlantic Mackerel
Vitamin B2 0.312mg 0.085mg Atlantic Mackerel
Vitamin B3 9.08mg 1.462mg Atlantic Mackerel
Vitamin B5 0.856mg 0.865mg Sunfish
Vitamin B6 0.399mg 0.138mg Atlantic Mackerel
Folate 1µg 17µg Sunfish
Vitamin B12 8.71µg 2.31µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg 0.279mg Sunfish
Threonine 0.815mg 1.09mg Sunfish
Isoleucine 0.857mg 1.146mg Sunfish
Leucine 1.512mg 2.022mg Sunfish
Lysine 1.708mg 2.284mg Sunfish
Methionine 0.551mg 0.736mg Sunfish
Phenylalanine 0.726mg 0.971mg Sunfish
Valine 0.958mg 1.281mg Sunfish
Histidine 0.548mg 0.732mg Sunfish
Cholesterol 70mg 86mg Atlantic Mackerel
Saturated Fat 3.257g 0.178g Sunfish
Omega-3 - DHA 1.401g 0.092g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.047g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.042g Atlantic Mackerel
Monounsaturated Fat 5.456g 0.15g Atlantic Mackerel
Polyunsaturated fat 3.35g 0.315g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Sunfish
Low Fats diet ok
Low Carbs diet Equal
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
171%
Atlantic Mackerel
39%
Sunfish
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
66%
Sunfish

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 3.079g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $7)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 16mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients
  2. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.