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  6. Butter cookie vs. Mackerel

Butter cookie vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between butter cookie and mackerel

  • Butter cookie has more vitamin B1 and folate; however, mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and choline.
  • Mackerel covers your daily vitamin B12 needs 485% more than butter cookie.
  • Mackerel contains 19 times less vitamin B1 than butter cookie. Butter cookie contains 0.37mg of vitamin B1, while mackerel contains 0.02mg.
  • Mackerel has less saturated fat.
  • The glycemic index of butter cookie is higher.

Food varieties used in this article are Cookies, butter, commercially prepared, enriched and Fish, mackerel, salted.

Infographic

Butter cookie vs Mackerel 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +58.6%
Contains more CopperCopper +100%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +368.5%
Contains more ZincZinc +189.5%
Contains more PhosphorusPhosphorus +149%
Contains more SeleniumSelenium +773.8%

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin AVitamin A +251.1%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +406.7%
Contains more Vitamin EVitamin E +310.3%
Contains more Vitamin DVitamin D +6200%
Contains more Vitamin B6Vitamin B6 +1038.9%
Contains more Vitamin B12Vitamin B12 +3233.3%
Contains more Vitamin KVitamin K +358.8%
Contains more CholineCholine +1463.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.3mg

All nutrients comparison - raw data values

Nutrient Butter cookie Mackerel DV% diff.
Vitamin B12 0.36µg 12µg 485%
Sodium 282mg 4450mg 181%
Vitamin D 16IU 1006IU 124%
Vitamin D 0.4µg 25.2µg 124%
Selenium 8.4µg 73.4µg 118%
Polyunsaturated fat 0.982g 6.21g 35%
Vitamin B1 0.37mg 0.02mg 29%
Vitamin B6 0.036mg 0.41mg 29%
Protein 6.1g 18.5g 25%
Carbs 68.9g 0g 23%
Phosphorus 102mg 254mg 22%
Saturated fat 11.051g 7.148g 18%
Choline 6.5mg 101.6mg 17%
Folate 76µg 15µg 15%
Vitamin A 165µg 47µg 13%
Potassium 111mg 520mg 12%
Vitamin E 0.58mg 2.38mg 12%
Copper 0.2mg 0.1mg 11%
Magnesium 12mg 60mg 11%
Vitamin B2 0.335mg 0.19mg 11%
Iron 2.22mg 1.4mg 10%
Vitamin B5 0.488mg 10%
Fats 18.8g 25.1g 10%
Calories 467kcal 305kcal 8%
Manganese 0.17mg 7%
Zinc 0.38mg 1.1mg 7%
Cholesterol 117mg 95mg 7%
Monounsaturated fat 5.522g 8.32g 7%
Vitamin K 1.7µg 7.8µg 5%
Calcium 29mg 66mg 4%
Fiber 0.8g 0g 3%
Vitamin B3 3.19mg 3.3mg 1%
Net carbs 68.1g 0g N/A
Sugar 20.24g 0g N/A
Tryptophan 0.084mg 0%
Threonine 0.215mg 0%
Isoleucine 0.277mg 0%
Leucine 0.471mg 0%
Lysine 0.308mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.299mg 0%
Valine 0.315mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 0.011g 1.619g N/A
Omega-3 - DHA 0.007g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +203.3%
Contains more FatsFats +33.5%
Contains more WaterWater +834.8%
Contains more OtherOther +737.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +50.7%
Contains more Poly. FatPolyunsaturated fat +532.4%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.