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Cheese vs Mackerel - In-Depth Nutrition Comparison

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How are Cheese and Mackerel different?

  • Cheese is higher in Calcium, Vitamin A, Phosphorus and Zinc, however Mackerel is richer in Vitamin B12, Vitamin D, Selenium and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Mackerel is 454% higher.
  • Cheese contains 11 times more Calcium than Mackerel. While Cheese contains 710mg of Calcium, Mackerel contains only 66mg.
  • Mackerel has less Saturated Fat.

Cheese, cheddar and Fish, mackerel, salted are the varieties used in this article.

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Cheese vs Mackerel infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
4
:
Contains more Calcium +975.8%
Contains more Zinc +230.9%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Contains more Iron +900%
Contains more Potassium +584.2%
Contains more Magnesium +122.2%
Contains more Copper +233.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Contains more Calcium +975.8%
Contains more Zinc +230.9%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Contains more Iron +900%
Contains more Potassium +584.2%
Contains more Magnesium +122.2%
Contains more Copper +233.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
5
:
Contains more Vitamin A +691.1%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +125.3%
Contains more Folate +80%
Contains more Vitamin E +235.2%
Contains more Vitamin D +4100%
Contains more Vitamin B3 +5493.2%
Contains more Vitamin B6 +521.2%
Contains more Vitamin B12 +990.9%
Contains more Vitamin K +225%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Contains more Vitamin A +691.1%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +125.3%
Contains more Folate +80%
Contains more Vitamin E +235.2%
Contains more Vitamin D +4100%
Contains more Vitamin B3 +5493.2%
Contains more Vitamin B6 +521.2%
Contains more Vitamin B12 +990.9%
Contains more Vitamin K +225%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Cheese
212
Mackerel
Mineral Summary Score
79
Cheese
114
Mackerel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
137%
Cheese
111%
Mackerel
Carbohydrates
3%
Cheese
0%
Mackerel
Fats
154%
Cheese
116%
Mackerel

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Mackerel
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cheese Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 4mg)
Which food contains less Sugars?
Mackerel
Mackerel contains less Sugars (difference - 0.48g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 11.719g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 3797mg)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cheese Mackerel Opinion
Calories 404 305 Cheese
Protein 22.87 18.5 Cheese
Fats 33.31 25.1 Cheese
Vitamin C 0 0
Carbs 3.09 0 Cheese
Cholesterol 99 95 Mackerel
Vitamin D 24 1006 Mackerel
Iron 0.14 1.4 Mackerel
Calcium 710 66 Cheese
Potassium 76 520 Mackerel
Magnesium 27 60 Mackerel
Sugars 0.48 0 Mackerel
Fiber 0 0
Copper 0.03 0.1 Mackerel
Zinc 3.64 1.1 Cheese
Starch
Phosphorus 455 254 Cheese
Sodium 653 4450 Cheese
Vitamin A 1242 157 Cheese
Vitamin E 0.71 2.38 Mackerel
Vitamin D 0.6 25.2 Mackerel
Vitamin B1 0.029 0.02 Cheese
Vitamin B2 0.428 0.19 Cheese
Vitamin B3 0.059 3.3 Mackerel
Vitamin B5 0.41 Cheese
Vitamin B6 0.066 0.41 Mackerel
Vitamin B12 1.1 12 Mackerel
Vitamin K 2.4 7.8 Mackerel
Folate 27 15 Cheese
Trans Fat 0.917 Mackerel
Saturated Fat 18.867 7.148 Mackerel
Monounsaturated Fat 9.246 8.32 Cheese
Polyunsaturated fat 1.421 6.21 Mackerel
Tryptophan 0.547 Cheese
Threonine 1.044 Cheese
Isoleucine 1.206 Cheese
Leucine 1.939 Cheese
Lysine 1.025 Cheese
Methionine 0.547 Cheese
Phenylalanine 1.074 Cheese
Valine 1.404 Cheese
Histidine 0.547 Cheese
Fructose 0 Cheese

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.