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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 from 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.
Contains more Iron +246.8%
Contains more Magnesium +81%
Contains more Selenium +172.2%
Contains more Calcium +175%
Contains more Phosphorus +59.4%
Contains more Potassium +29.3%
Contains less Sodium -27.8%
Contains more Zinc +101.6%
Contains more Copper +26%
Contains more Manganese +473.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Iron +246.8%
Contains more Magnesium +81%
Contains more Selenium +172.2%
Contains more Calcium +175%
Contains more Phosphorus +59.4%
Contains more Potassium +29.3%
Contains less Sodium -27.8%
Contains more Zinc +101.6%
Contains more Copper +26%
Contains more Manganese +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.
:
Contains more Vitamin A +27.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.6%
Contains more Vitamin B3 +136.1%
Contains more Vitamin B6 +15.3%
Contains more Vitamin B12 +807.3%
Contains more Folate +1600%
Equal in Vitamin B1 - 0.171
Equal in Vitamin B5 - 0.865
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
Contains more Vitamin A +27.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.6%
Contains more Vitamin B3 +136.1%
Contains more Vitamin B6 +15.3%
Contains more Vitamin B12 +807.3%
Contains more Folate +1600%
Equal in Vitamin B1 - 0.171
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +85%
Contains more Other +35.2%
Contains more Protein +31.6%
Equal in Water - 65.09
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 Fats +85%
Contains more Other +35.2%
Contains more Protein +31.6%
Equal in Water - 65.09

Fat Type Comparison

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

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 Whitefish
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Whitefish Opinion
Protein 18.6g 24.47g Whitefish
Fats 13.89g 7.51g Atlantic Mackerel
Calories 205kcal 172kcal Atlantic Mackerel
Calcium 12mg 33mg Whitefish
Iron 1.63mg 0.47mg Atlantic Mackerel
Magnesium 76mg 42mg Atlantic Mackerel
Phosphorus 217mg 346mg Whitefish
Potassium 314mg 406mg Whitefish
Sodium 90mg 65mg Whitefish
Zinc 0.63mg 1.27mg Whitefish
Copper 0.073mg 0.092mg Whitefish
Manganese 0.015mg 0.086mg Whitefish
Selenium 44.1µg 16.2µg Atlantic Mackerel
Vitamin A 167IU 131IU Atlantic Mackerel
Vitamin A RAE 50µg 39µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.171mg Atlantic Mackerel
Vitamin B2 0.312mg 0.154mg Atlantic Mackerel
Vitamin B3 9.08mg 3.846mg Atlantic Mackerel
Vitamin B5 0.856mg 0.865mg Whitefish
Vitamin B6 0.399mg 0.346mg Atlantic Mackerel
Folate 1µg 17µg Whitefish
Vitamin B12 8.71µg 0.96µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg 0.274mg Whitefish
Threonine 0.815mg 1.073mg Whitefish
Isoleucine 0.857mg 1.128mg Whitefish
Leucine 1.512mg 1.989mg Whitefish
Lysine 1.708mg 2.248mg Whitefish
Methionine 0.551mg 0.724mg Whitefish
Phenylalanine 0.726mg 0.955mg Whitefish
Valine 0.958mg 1.261mg Whitefish
Histidine 0.548mg 0.721mg Whitefish
Cholesterol 70mg 77mg Atlantic Mackerel
Saturated Fat 3.257g 1.162g Whitefish
Omega-3 - DHA 1.401g 1.206g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.406g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.209g Atlantic Mackerel
Monounsaturated Fat 5.456g 2.559g Atlantic Mackerel
Polyunsaturated fat 3.35g 2.755g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Whitefish
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
35%
Whitefish
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
41%
Whitefish

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Whitefish
Whitefish is lower in Saturated Fat (difference - 2.095g)
Which food is cheaper?
Whitefish
Whitefish is cheaper (difference - $7)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 7mg)
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
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.

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.