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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 from 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.
Contains more Iron +288.1%
Contains more Magnesium +181.5%
Contains less Sodium -31.8%
Contains more Zinc +18.9%
Contains more Copper +82.5%
Contains more Calcium +416.7%
Contains more Phosphorus +31.3%
Contains more Potassium +38.2%
Contains more Manganese +766.7%
Equal in Selenium - 41.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 61% 54% 93% 28% 12% 17% 24% 2% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 19% 122% 38% 17% 14% 13% 17% 224%
Contains more Iron +288.1%
Contains more Magnesium +181.5%
Contains less Sodium -31.8%
Contains more Zinc +18.9%
Contains more Copper +82.5%
Contains more Calcium +416.7%
Contains more Phosphorus +31.3%
Contains more Potassium +38.2%
Contains more Manganese +766.7%
Equal in Selenium - 41.1

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 +30.5%
Contains more Vitamin E +300%
Contains more Vitamin D +794.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158.8%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +443.7%
Contains more Vitamin B5 +242.4%
Contains more Vitamin B6 +121.7%
Contains more Vitamin B12 +235%
Contains more Vitamin K +4900%
Contains more Folate +1400%
Contains more Choline +28.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 30% 483% 1.3% 44% 72% 170% 51% 92% 0.75% 1089% 35% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7.7% 7.6% 54% 0% 17% 14% 31% 15% 42% 11% 325% 45% 0.25%
Contains more Vitamin A +30.5%
Contains more Vitamin E +300%
Contains more Vitamin D +794.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158.8%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +443.7%
Contains more Vitamin B5 +242.4%
Contains more Vitamin B6 +121.7%
Contains more Vitamin B12 +235%
Contains more Vitamin K +4900%
Contains more Folate +1400%
Contains more Choline +28.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +721.9%
Contains more Other +3200%
Contains more Protein +26.2%
Contains more Water +17.6%
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 Fats +721.9%
Contains more Other +3200%
Contains more Protein +26.2%
Contains more Water +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1126.1%
Contains more Polyunsaturated fat +470.7%
Contains less Saturated Fat -87.7%
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains more Monounsaturated Fat +1126.1%
Contains more Polyunsaturated fat +470.7%
Contains less Saturated Fat -87.7%

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

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Whiting Opinion
Protein 18.6g 23.48g Whiting
Fats 13.89g 1.69g Atlantic Mackerel
Calories 205kcal 116kcal Atlantic Mackerel
Calcium 12mg 62mg Whiting
Iron 1.63mg 0.42mg Atlantic Mackerel
Magnesium 76mg 27mg Atlantic Mackerel
Phosphorus 217mg 285mg Whiting
Potassium 314mg 434mg Whiting
Sodium 90mg 132mg Atlantic Mackerel
Zinc 0.63mg 0.53mg Atlantic Mackerel
Copper 0.073mg 0.04mg Atlantic Mackerel
Manganese 0.015mg 0.13mg Whiting
Selenium 44.1µg 41.1µg Atlantic Mackerel
Vitamin A 167IU 128IU Atlantic Mackerel
Vitamin A RAE 50µg 38µg Atlantic Mackerel
Vitamin E 1.52mg 0.38mg Atlantic Mackerel
Vitamin D 643IU 73IU Atlantic Mackerel
Vitamin D 16.1µg 1.8µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.068mg Atlantic Mackerel
Vitamin B2 0.312mg 0.06mg Atlantic Mackerel
Vitamin B3 9.08mg 1.67mg Atlantic Mackerel
Vitamin B5 0.856mg 0.25mg Atlantic Mackerel
Vitamin B6 0.399mg 0.18mg Atlantic Mackerel
Folate 1µg 15µg Whiting
Vitamin B12 8.71µg 2.6µg Atlantic Mackerel
Choline 65mg 83.3mg Whiting
Vitamin K 5µg 0.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.263mg Whiting
Threonine 0.815mg 1.029mg Whiting
Isoleucine 0.857mg 1.082mg Whiting
Leucine 1.512mg 1.908mg Whiting
Lysine 1.708mg 2.156mg Whiting
Methionine 0.551mg 0.695mg Whiting
Phenylalanine 0.726mg 0.917mg Whiting
Valine 0.958mg 1.21mg Whiting
Histidine 0.548mg 0.691mg Whiting
Cholesterol 70mg 84mg Atlantic Mackerel
Saturated Fat 3.257g 0.4g Whiting
Omega-3 - DHA 1.401g 0.235g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.283g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.017g Atlantic Mackerel
Monounsaturated Fat 5.456g 0.445g Atlantic Mackerel
Polyunsaturated fat 3.35g 0.587g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Whiting
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
161%
Atlantic Mackerel
44%
Whiting
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
50%
Whiting

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 2.857g)
Which food is cheaper?
Whiting
Whiting is cheaper (difference - $7)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 14mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. 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.