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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.
Cream cheese
Cream cheese
3
:
7
Mackerel
Mackerel
Contains more Calcium +47%
Contains less Sodium -92.9%
Contains more Iron +1172.7%
Contains more Magnesium +566.7%
Contains more Phosphorus +137.4%
Contains more Potassium +293.9%
Contains more Zinc +120%
Contains more Copper +455.6%
Contains more Selenium +753.5%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +47%
Contains less Sodium -92.9%
Contains more Iron +1172.7%
Contains more Magnesium +566.7%
Contains more Phosphorus +137.4%
Contains more Potassium +293.9%
Contains more Zinc +120%
Contains more Copper +455.6%
Contains more Selenium +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.
Cream cheese
Cream cheese
4
:
7
Mackerel
Mackerel
Contains more Vitamin A +607.6%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +21.1%
Contains more Vitamin E +176.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +3526.4%
Contains more Vitamin B6 +632.1%
Contains more Folate +66.7%
Contains more Vitamin B12 +5354.5%
Contains more Vitamin K +271.4%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +607.6%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +21.1%
Contains more Vitamin E +176.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +3526.4%
Contains more Vitamin B6 +632.1%
Contains more Folate +66.7%
Contains more Vitamin B12 +5354.5%
Contains more Vitamin K +271.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream cheese
Cream cheese
3
:
2
Mackerel
Mackerel
Contains more Fats +37.2%
Contains more Carbs +∞%
Contains more Water +22.4%
Contains more Protein +200.8%
Contains more Other +955.1%
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Fats +37.2%
Contains more Carbs +∞%
Contains more Water +22.4%
Contains more Protein +200.8%
Contains more Other +955.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream cheese
Cream cheese
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -64.6%
Contains more Polyunsaturated fat +318.7%
Equal in Monounsaturated Fat - 8.32
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -64.6%
Contains more Polyunsaturated fat +318.7%
Equal in Monounsaturated Fat - 8.32

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

All nutrients comparison - raw data values

Nutrient Cream cheese Mackerel Opinion
Net carbs 5.52g 0g Cream cheese
Protein 6.15g 18.5g Mackerel
Fats 34.44g 25.1g Cream cheese
Carbs 5.52g 0g Cream cheese
Calories 350kcal 305kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 3.76g 0g Mackerel
Calcium 97mg 66mg Cream cheese
Iron 0.11mg 1.4mg Mackerel
Magnesium 9mg 60mg Mackerel
Phosphorus 107mg 254mg Mackerel
Potassium 132mg 520mg Mackerel
Sodium 314mg 4450mg Cream cheese
Zinc 0.5mg 1.1mg Mackerel
Copper 0.018mg 0.1mg Mackerel
Manganese 0.011mg Cream cheese
Selenium 8.6µg 73.4µg Mackerel
Vitamin A 1111IU 157IU Cream cheese
Vitamin A RAE 308µg 47µg Cream cheese
Vitamin E 0.86mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg 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
Folate 9µg 15µg Mackerel
Vitamin B12 0.22µg 12µg Mackerel
Vitamin K 2.1µg 7.8µg 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
Cholesterol 101mg 95mg Mackerel
Saturated Fat 20.213g 7.148g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0.01g 1.619g Mackerel
Omega-3 - DPA 0.02g 0.391g Mackerel
Monounsaturated Fat 8.907g 8.32g Cream cheese
Polyunsaturated fat 1.483g 6.21g Mackerel
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
212%
Mackerel
Minerals Daily Need Coverage Score
21%
Cream cheese
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.76g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 6mg)
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 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)
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/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.