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  6. Atlantic Mackerel vs. Whiting

Atlantic Mackerel vs. Whiting — In-Depth Nutrition Comparison

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How are atlantic Mackerel and whiting different?

  • Atlantic Mackerel is higher in vitamin B12, vitamin D, vitamin B3, vitamin B2, vitamin B6, iron, vitamin B5, and magnesium; however, whiting is richer in phosphorus.
  • Daily need coverage for vitamin B12 for atlantic Mackerel is 255% higher.
  • Atlantic Mackerel contains 9 times more vitamin D than whiting. While atlantic Mackerel contains 643IU of vitamin D, whiting contains only 73IU.
  • Whiting has less saturated fat.

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

Infographic

Atlantic Mackerel vs Whiting 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +181.5%
Contains more IronIron +288.1%
Contains more CopperCopper +82.5%
Contains more ZincZinc +18.9%
Contains less SodiumSodium -31.8%
Contains more CalciumCalcium +416.7%
Contains more PotassiumPotassium +38.2%
Contains more PhosphorusPhosphorus +31.3%
Contains more ManganeseManganese +766.7%
~equal in Selenium ~41.1µg

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% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +31.6%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +794.4%
Contains more Vitamin B1Vitamin B1 +158.8%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +443.7%
Contains more Vitamin B5Vitamin B5 +242.4%
Contains more Vitamin B6Vitamin B6 +121.7%
Contains more Vitamin B12Vitamin B12 +235%
Contains more Vitamin KVitamin K +4900%
Contains more FolateFolate +1400%
Contains more CholineCholine +28.2%

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Whiting DV% diff.
Vitamin B12 8.71µg 2.6µg 255%
Vitamin D 16.1µg 1.8µg 72%
Vitamin D 643IU 73IU 71%
Vitamin B3 9.08mg 1.67mg 46%
Fats 13.89g 1.69g 19%
Vitamin B2 0.312mg 0.06mg 19%
Polyunsaturated fat 3.35g 0.587g 18%
Vitamin B6 0.399mg 0.18mg 17%
Iron 1.63mg 0.42mg 15%
Monounsaturated fat 5.456g 0.445g 13%
Saturated fat 3.257g 0.4g 13%
Vitamin B5 0.856mg 0.25mg 12%
Magnesium 76mg 27mg 12%
Phosphorus 217mg 285mg 10%
Protein 18.6g 23.48g 10%
Vitamin B1 0.176mg 0.068mg 9%
Vitamin E 1.52mg 0.38mg 8%
Calcium 12mg 62mg 5%
Manganese 0.015mg 0.13mg 5%
Selenium 44.1µg 41.1µg 5%
Cholesterol 70mg 84mg 5%
Vitamin K 5µg 0.1µg 4%
Folate 1µg 15µg 4%
Calories 205kcal 116kcal 4%
Copper 0.073mg 0.04mg 4%
Potassium 314mg 434mg 4%
Choline 65mg 83.3mg 3%
Sodium 90mg 132mg 2%
Vitamin A 50µg 38µg 1%
Zinc 0.63mg 0.53mg 1%
Vitamin C 0.4mg 0mg 0%
Tryptophan 0.208mg 0.263mg 0%
Threonine 0.815mg 1.029mg 0%
Isoleucine 0.857mg 1.082mg 0%
Leucine 1.512mg 1.908mg 0%
Lysine 1.708mg 2.156mg 0%
Methionine 0.551mg 0.695mg 0%
Phenylalanine 0.726mg 0.917mg 0%
Valine 0.958mg 1.21mg 0%
Histidine 0.548mg 0.691mg 0%
Omega-3 - EPA 0.898g 0.283g N/A
Omega-3 - DHA 1.401g 0.235g N/A
Omega-3 - DPA 0.212g 0.017g 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
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more FatsFats +721.9%
Contains more OtherOther +3200%
Contains more ProteinProtein +26.2%
Contains more WaterWater +17.6%
~equal in Carbs ~0g

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
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains more Mono. FatMonounsaturated fat +1126.1%
Contains more Poly. FatPolyunsaturated fat +470.7%
Contains less Sat. FatSaturated fat -87.7%

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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.