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  6. Cheese sandwich vs. Mackerel

Cheese sandwich vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and mackerel

  • Cheese sandwich has more vitamin B1, phosphorus, vitamin B2, iron, and calcium, while mackerel has more vitamin B12 and selenium.
  • Mackerel covers your daily need for vitamin B12, 495% more than cheese sandwich.
  • Cheese sandwich contains 18 times more vitamin B1 than mackerel. While cheese sandwich contains 0.358mg of vitamin B1, mackerel contains only 0.02mg.
  • The amount of saturated fat in cheese sandwich is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of cheese sandwich is 54.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Fish, mackerel, salted.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +209.1%
Contains more IronIron +87.1%
Contains more CopperCopper +60%
Contains more PhosphorusPhosphorus +50.4%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +69.9%
Contains more ZincZinc +26.4%
Contains more SeleniumSelenium +202.1%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1690%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +326.7%
Contains more Vitamin AVitamin A +123.8%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin B12Vitamin B12 +9900%
~equal in Vitamin B3 ~3.3mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Mackerel DV% diff.
Vitamin B12 0.12µg 12µg 495%
Sodium 839mg 4450mg 157%
Vitamin D 25.2µg 126%
Vitamin D 1006IU 126%
Selenium 24.3µg 73.4µg 89%
Manganese 1.083mg 47%
Cholesterol 7mg 95mg 29%
Vitamin B1 0.358mg 0.02mg 28%
Polyunsaturated fat 9.166g 6.21g 20%
Carbs 58.2g 0g 19%
Phosphorus 382mg 254mg 18%
Vitamin B2 0.427mg 0.19mg 18%
Choline 101.6mg 18%
Protein 9.8g 18.5g 17%
Vitamin E 2.38mg 16%
Iron 2.62mg 1.4mg 15%
Calcium 204mg 66mg 14%
Saturated fat 4.129g 7.148g 14%
Fiber 3.1g 0g 12%
Vitamin B5 0.622mg 12%
Folate 64µg 15µg 12%
Vitamin B6 0.261mg 0.41mg 11%
Calories 497kcal 305kcal 10%
Copper 0.16mg 0.1mg 7%
Vitamin K 7.8µg 7%
Potassium 306mg 520mg 6%
Monounsaturated fat 10.351g 8.32g 5%
Vitamin A 21µg 47µg 3%
Zinc 0.87mg 1.1mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B3 3.185mg 3.3mg 1%
Magnesium 54mg 60mg 1%
Fats 25g 25.1g 0%
Net carbs 55.1g 0g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +88.8%
Contains more WaterWater +1243.8%
Contains more OtherOther +252.6%
~equal in Fats ~25.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 -42.2%
Contains more Mono. FatMonounsaturated fat +24.4%
Contains more Poly. FatPolyunsaturated fat +47.6%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.