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  6. Atlantic Mackerel vs. Whitefish

Atlantic Mackerel vs. Whitefish — In-Depth Nutrition Comparison

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How are atlantic Mackerel and whitefish different?

  • Atlantic Mackerel is higher in vitamin B12, selenium, vitamin B3, iron, vitamin B2, and magnesium; however, whitefish is richer in phosphorus and zinc.
  • Daily need coverage for vitamin B12 for atlantic Mackerel is 323% higher.
  • Atlantic Mackerel contains 3 times more iron than whitefish. While atlantic Mackerel contains 1.63mg of iron, whitefish contains only 0.47mg.
  • Whitefish has less saturated fat.

Fish, mackerel, Atlantic, raw and Fish, whitefish, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Atlantic Mackerel vs Whitefish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more MagnesiumMagnesium +81%
Contains more IronIron +246.8%
Contains more SeleniumSelenium +172.2%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +29.3%
Contains more CopperCopper +26%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +59.4%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +473.3%

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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +102.6%
Contains more Vitamin B3Vitamin B3 +136.1%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin B12Vitamin B12 +807.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +1600%
~equal in Vitamin B1 ~0.171mg
~equal in Vitamin B5 ~0.865mg

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Whitefish DV% diff.
Vitamin B12 8.71µg 0.96µg 323%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Selenium 44.1µg 16.2µg 51%
Vitamin B3 9.08mg 3.846mg 33%
Phosphorus 217mg 346mg 18%
Iron 1.63mg 0.47mg 15%
Vitamin B2 0.312mg 0.154mg 12%
Choline 65mg 12%
Protein 18.6g 24.47g 12%
Saturated fat 3.257g 1.162g 10%
Vitamin E 1.52mg 10%
Fats 13.89g 7.51g 10%
Magnesium 76mg 42mg 8%
Monounsaturated fat 5.456g 2.559g 7%
Zinc 0.63mg 1.27mg 6%
Vitamin B6 0.399mg 0.346mg 4%
Folate 1µg 17µg 4%
Vitamin K 5µg 4%
Polyunsaturated fat 3.35g 2.755g 4%
Potassium 314mg 406mg 3%
Manganese 0.015mg 0.086mg 3%
Calories 205kcal 172kcal 2%
Copper 0.073mg 0.092mg 2%
Calcium 12mg 33mg 2%
Cholesterol 70mg 77mg 2%
Vitamin A 50µg 39µg 1%
Sodium 90mg 65mg 1%
Vitamin C 0.4mg 0mg 0%
Vitamin B1 0.176mg 0.171mg 0%
Vitamin B5 0.856mg 0.865mg 0%
Tryptophan 0.208mg 0.274mg 0%
Threonine 0.815mg 1.073mg 0%
Isoleucine 0.857mg 1.128mg 0%
Leucine 1.512mg 1.989mg 0%
Lysine 1.708mg 2.248mg 0%
Methionine 0.551mg 0.724mg 0%
Phenylalanine 0.726mg 0.955mg 0%
Valine 0.958mg 1.261mg 0%
Histidine 0.548mg 0.721mg 0%
Omega-3 - EPA 0.898g 0.406g N/A
Omega-3 - DHA 1.401g 1.206g N/A
Omega-3 - DPA 0.212g 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +85%
Contains more OtherOther +35.2%
Contains more ProteinProtein +31.6%
~equal in Carbs ~0g
~equal in Water ~65.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated fat +113.2%
Contains more Poly. FatPolyunsaturated fat +21.6%
Contains less Sat. FatSaturated fat -64.3%

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.