Cheese sandwich vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and mackerel

Cheese sandwich has more manganese, calcium, vitamin B1, and folate; however, mackerel is richer in vitamin B12, selenium, vitamin B3, and vitamin B6.
Mackerel covers your daily vitamin B12 needs 787% more than cheese sandwich.
Mackerel has 54 times less manganese than cheese sandwich. Cheese sandwich has 1.083mg of manganese, while mackerel has 0.02mg.
Mackerel contains less sodium.
Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of mackerel is 0.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Fish, mackerel, Atlantic, cooked, dry heat.

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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.

Cheese sandwich

Mackerel

Contains more CalciumCalcium	+1260%
Contains more IronIron	+66.9%
Contains more CopperCopper	+70.2%
Contains more PhosphorusPhosphorus	+37.4%
Contains more ManganeseManganese	+5315%

Contains more MagnesiumMagnesium	+79.6%
Contains more PotassiumPotassium	+31%
Contains less SodiumSodium	-90.1%
Contains more SeleniumSelenium	+112.3%

~equal in Zinc ~0.94mg

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.

Cheese sandwich

Mackerel

Contains more Vitamin CVitamin C	+275%
Contains more Vitamin B1Vitamin B1	+125.2%
Contains more FolateFolate	+3100%

Contains more Vitamin AVitamin A	+157.1%
Contains more Vitamin B3Vitamin B3	+115.1%
Contains more Vitamin B5Vitamin B5	+59.2%
Contains more Vitamin B6Vitamin B6	+76.2%
Contains more Vitamin B12Vitamin B12	+15733.3%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.412mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.12µg	19µg	787%
Selenium	24.3µg	51.6µg	50%
Manganese	1.083mg	0.02mg	46%
Sodium	839mg	83mg	33%
Polyunsaturated fat	9.166g	4.3g	32%
Protein	9.8g	23.85g	28%
Vitamin B3	3.185mg	6.85mg	23%
Cholesterol	7mg	75mg	23%
Carbs	58.2g	0g	19%
Calcium	204mg	15mg	19%
Vitamin B1	0.358mg	0.159mg	17%
Folate	64µg	2µg	16%
Vitamin B6	0.261mg	0.46mg	15%
Phosphorus	382mg	278mg	15%
Iron	2.62mg	1.57mg	13%
Calories	497kcal	262kcal	12%
Fiber	3.1g	0g	12%
Fats	25g	17.81g	11%
Magnesium	54mg	97mg	10%
Monounsaturated fat	10.351g	7.006g	8%
Vitamin B5	0.622mg	0.99mg	7%
Copper	0.16mg	0.094mg	7%
Vitamin A	21µg	54µg	4%
Potassium	306mg	401mg	3%
Vitamin B2	0.427mg	0.412mg	1%
Zinc	0.87mg	0.94mg	1%
Vitamin C	1.5mg	0.4mg	1%
Net carbs	55.1g	0g	N/A
Saturated fat	4.129g	4.176g	0%
Tryptophan	0.13mg	0.267mg	0%
Threonine	0.298mg	1.045mg	0%
Isoleucine	0.383mg	1.099mg	0%
Leucine	0.698mg	1.938mg	0%
Lysine	0.344mg	2.19mg	0%
Methionine	0.167mg	0.706mg	0%
Phenylalanine	0.472mg	0.931mg	0%
Valine	0.438mg	1.228mg	0%
Histidine	0.219mg	0.702mg	0%
Omega-3 - EPA	0g	0.504g	N/A
Omega-3 - DHA	0g	0.699g	N/A
Omega-3 - DPA	0g	0.106g	N/A