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Cream cheese vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between cream cheese and mackerel

  • Cream cheese is richer in vitamin A, yet mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, magnesium, iron, and vitamin B2.
  • Daily need coverage for vitamin B12 for mackerel is 783% higher.
  • Cream cheese contains 6 times more vitamin A than mackerel. Cream cheese contains 1111IU of vitamin A, while mackerel contains 180IU.
  • Mackerel contains less saturated fat.

Food types used in this article are Cheese, cream and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Cream cheese vs Mackerel infographic
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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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +546.7%
Contains more MagnesiumMagnesium +977.8%
Contains more PotassiumPotassium +203.8%
Contains more IronIron +1327.3%
Contains more CopperCopper +422.2%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +159.8%
Contains less SodiumSodium -73.6%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +500%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +470.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +591.3%
Contains more Vitamin B2Vitamin B2 +79.1%
Contains more Vitamin B3Vitamin B3 +7427.5%
Contains more Vitamin B5Vitamin B5 +91.5%
Contains more Vitamin B6Vitamin B6 +721.4%
Contains more Vitamin B12Vitamin B12 +8536.4%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +93.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +287.8%
Contains more OtherOther +299.2%
~equal in Water ~53.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +27.1%
Contains less Sat. FatSaturated fat -79.3%
Contains more Poly. FatPolyunsaturated fat +190%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream cheese Mackerel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream cheese Mackerel DV% diff.
Vitamin B12 0.22µg 19µg 783%
Selenium 8.6µg 51.6µg 78%
Saturated fat 20.213g 4.176g 73%
Vitamin B3 0.091mg 6.85mg 42%
Protein 6.15g 23.85g 35%
Vitamin B6 0.056mg 0.46mg 31%
Vitamin A 308µg 54µg 28%
Fats 34.44g 17.81g 26%
Phosphorus 107mg 278mg 24%
Magnesium 9mg 97mg 21%
Polyunsaturated fat 1.483g 4.3g 19%
Iron 0.11mg 1.57mg 18%
Vitamin B2 0.23mg 0.412mg 14%
Vitamin B1 0.023mg 0.159mg 11%
Sodium 314mg 83mg 10%
Cholesterol 101mg 75mg 9%
Vitamin B5 0.517mg 0.99mg 9%
Copper 0.018mg 0.094mg 8%
Potassium 132mg 401mg 8%
Calcium 97mg 15mg 8%
Vitamin E 0.86mg 6%
Monounsaturated fat 8.907g 7.006g 5%
Choline 27.2mg 5%
Calories 350kcal 262kcal 4%
Zinc 0.5mg 0.94mg 4%
Vitamin K 2.1µg 2%
Folate 9µg 2µg 2%
Carbs 5.52g 0g 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 5.52g 0g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Manganese 0.011mg 0.02mg 0%
Tryptophan 0.069mg 0.267mg 0%
Threonine 0.233mg 1.045mg 0%
Isoleucine 0.324mg 1.099mg 0%
Leucine 0.657mg 1.938mg 0%
Lysine 0.567mg 2.19mg 0%
Methionine 0.191mg 0.706mg 0%
Phenylalanine 0.291mg 0.931mg 0%
Valine 0.395mg 1.228mg 0%
Histidine 0.175mg 0.702mg 0%
Omega-3 - EPA 0.01g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0.106g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
21%
Cream cheese
217%
Mackerel
Minerals Daily Need Coverage Score
21%
Cream cheese
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 16.037g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.