Cheese vs. Mackerel — In-Depth Nutrition Comparison

Compare

What are the main differences between cheese and mackerel?

Cheese is richer in calcium, phosphorus, zinc, and vitamin A, while mackerel is higher in vitamin B12, vitamin B3, selenium, and vitamin B6.
Mackerel's daily need coverage for vitamin B12 is 746% higher.
Mackerel has 47 times less calcium than cheese. Cheese has 710mg of calcium, while mackerel has 15mg.
Mackerel is lower in sodium.

We used Cheese, cheddar and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

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.

Cheese

Mackerel

Contains more CalciumCalcium	+4633.3%
Contains more ZincZinc	+287.2%
Contains more PhosphorusPhosphorus	+63.7%
Contains more ManganeseManganese	+35%

Contains more MagnesiumMagnesium	+259.3%
Contains more PotassiumPotassium	+427.6%
Contains more IronIron	+1021.4%
Contains more CopperCopper	+213.3%
Contains less SodiumSodium	-87.3%
Contains more SeleniumSelenium	+81.1%

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.

Cheese

Mackerel

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+511.1%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1250%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+448.3%
Contains more Vitamin B3Vitamin B3	+11510.2%
Contains more Vitamin B5Vitamin B5	+141.5%
Contains more Vitamin B6Vitamin B6	+597%
Contains more Vitamin B12Vitamin B12	+1627.3%

~equal in Vitamin B2 ~0.412mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.1µg	19µg	746%
Calcium	710mg	15mg	70%
Saturated fat	18.867g	4.176g	67%
Selenium	28.5µg	51.6µg	42%
Vitamin B3	0.059mg	6.85mg	42%
Vitamin A	330µg	54µg	31%
Vitamin B6	0.066mg	0.46mg	30%
Zinc	3.64mg	0.94mg	25%
Phosphorus	455mg	278mg	25%
Sodium	653mg	83mg	25%
Fats	33.31g	17.81g	24%
Polyunsaturated fat	1.421g	4.3g	19%
Iron	0.14mg	1.57mg	18%
Magnesium	27mg	97mg	17%
Vitamin B5	0.41mg	0.99mg	12%
Vitamin B1	0.029mg	0.159mg	11%
Potassium	76mg	401mg	10%
Cholesterol	99mg	75mg	8%
Calories	404kcal	262kcal	7%
Copper	0.03mg	0.094mg	7%
Folate	27µg	2µg	6%
Monounsaturated fat	9.246g	7.006g	6%
Vitamin E	0.71mg		5%
Vitamin D*	24 IU		3%
Vitamin D	0.6µg		3%
Choline	16.5mg		3%
Protein	22.87g	23.85g	2%
Vitamin K	2.4µg		2%
Carbs	3.09g	0g	1%
Vitamin B2	0.428mg	0.412mg	1%
Protein per 100 calories	5.7g	9.1g	N/A
Calories per 10 g protein	177kcal	110kcal	N/A
Weight per 100 calories	25g	38g	N/A
Unsaturated / Saturated Fat ratio	0.57	2.7	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	3.09g	0g	N/A
Sugar	0.48g		N/A
Manganese	0.027mg	0.02mg	0%
Trans fat	0.917g		N/A
Tryptophan	0.547mg	0.267mg	0%
Threonine	1.044mg	1.045mg	0%
Isoleucine	1.206mg	1.099mg	0%
Leucine	1.939mg	1.938mg	0%
Lysine	1.025mg	2.19mg	0%
Methionine	0.547mg	0.706mg	0%
Phenylalanine	1.074mg	0.931mg	0%
Valine	1.404mg	1.228mg	0%
Histidine	0.547mg	0.702mg	0%
Omega-3 - EPA	0.01g	0.504g	N/A
Omega-3 - DHA	0.001g	0.699g	N/A
Omega-3 - DPA	0.017g	0.106g	N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A