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  6. Cream cheese vs. Mackerel

Cream cheese vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between Cream cheese and Mackerel?

  • Cream cheese is higher in Vitamin A RAE, yet Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B6, Phosphorus, Vitamin B3, and Iron.
  • Mackerel's daily need coverage for Vitamin B12 is 491% more.
  • Cream cheese has 7 times more Vitamin A RAE than Mackerel. While Cream cheese has 308µg of Vitamin A RAE, Mackerel has only 47µg.
  • The amount of Saturated Fat in Mackerel is lower.

We used Cheese, cream and Fish, mackerel, salted types in this article.

Infographic

Cream cheese 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 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +47%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +566.7%
Contains more PotassiumPotassium +293.9%
Contains more IronIron +1172.7%
Contains more CopperCopper +455.6%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +137.4%
Contains more SeleniumSelenium +753.5%

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% 67% 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 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin AVitamin A +607.6%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin E Vitamin E +176.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +3526.4%
Contains more Vitamin B6Vitamin B6 +632.1%
Contains more Vitamin B12Vitamin B12 +5354.5%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +66.7%
Contains more CholineCholine +273.5%
~equal in Vitamin C ~0mg

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more FatsFats +37.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.4%
Contains more ProteinProtein +200.8%
Contains more OtherOther +955.1%

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
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 -64.6%
Contains more Poly. FatPolyunsaturated fat +318.7%
~equal in Monounsaturated Fat ~8.32g

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

All nutrients comparison - raw data values

Nutrient Cream cheese Mackerel Opinion
Calories 350kcal 305kcal Cream cheese
Protein 6.15g 18.5g Mackerel
Fats 34.44g 25.1g Cream cheese
Net carbs 5.52g 0g Cream cheese
Carbs 5.52g 0g Cream cheese
Cholesterol 101mg 95mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Magnesium 9mg 60mg Mackerel
Calcium 97mg 66mg Cream cheese
Potassium 132mg 520mg Mackerel
Iron 0.11mg 1.4mg Mackerel
Sugar 3.76g 0g Mackerel
Copper 0.018mg 0.1mg Mackerel
Zinc 0.5mg 1.1mg Mackerel
Starch 0.35g Cream cheese
Phosphorus 107mg 254mg Mackerel
Sodium 314mg 4450mg Cream cheese
Vitamin A 1111IU 157IU Cream cheese
Vitamin A RAE 308µg 47µg Cream cheese
Vitamin E 0.86mg 2.38mg Mackerel
Vitamin D 0µg 25.2µg Mackerel
Manganese 0.011mg Cream cheese
Selenium 8.6µg 73.4µg Mackerel
Vitamin B1 0.023mg 0.02mg Cream cheese
Vitamin B2 0.23mg 0.19mg Cream cheese
Vitamin B3 0.091mg 3.3mg Mackerel
Vitamin B5 0.517mg Cream cheese
Vitamin B6 0.056mg 0.41mg Mackerel
Vitamin B12 0.22µg 12µg Mackerel
Vitamin K 2.1µg 7.8µg Mackerel
Folate 9µg 15µg Mackerel
Choline 27.2mg 101.6mg Mackerel
Saturated Fat 20.213g 7.148g Mackerel
Monounsaturated Fat 8.907g 8.32g Cream cheese
Polyunsaturated fat 1.483g 6.21g Mackerel
Tryptophan 0.069mg Cream cheese
Threonine 0.233mg Cream cheese
Isoleucine 0.324mg Cream cheese
Leucine 0.657mg Cream cheese
Lysine 0.567mg Cream cheese
Methionine 0.191mg Cream cheese
Phenylalanine 0.291mg Cream cheese
Valine 0.395mg Cream cheese
Histidine 0.175mg Cream cheese
Omega-3 - EPA 0.01g 1.619g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - DPA 0.02g 0.391g Mackerel
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese

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

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
19%
Cream cheese
200%
Mackerel
Minerals Daily Need Coverage Score
21%
Cream cheese
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.76g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 13.065g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 4136mg)
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)

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/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.