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  6. Cheese vs. Mackerel

Cheese vs. Mackerel — In-Depth Nutrition Comparison

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How are cheese and mackerel different?

  • Cheese is higher in calcium, phosphorus, zinc, and vitamin A; however, mackerel is richer in vitamin B12, vitamin D, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for 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.

Infographic

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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +975.8%
Contains more ZincZinc +230.9%
Contains more PhosphorusPhosphorus +79.1%
Contains less SodiumSodium -85.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +584.2%
Contains more IronIron +900%
Contains more CopperCopper +233.3%
Contains more SeleniumSelenium +157.5%

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.
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +602.1%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +125.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +80%
Contains more Vitamin EVitamin E +235.2%
Contains more Vitamin DVitamin D +4100%
Contains more Vitamin B3Vitamin B3 +5493.2%
Contains more Vitamin B6Vitamin B6 +521.2%
Contains more Vitamin B12Vitamin B12 +990.9%
Contains more Vitamin KVitamin K +225%
Contains more CholineCholine +515.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Mackerel DV% diff.
Vitamin B12 1.1µg 12µg 454%
Sodium 653mg 4450mg 165%
Vitamin D 0.6µg 25.2µg 123%
Vitamin D 24IU 1006IU 123%
Selenium 28.5µg 73.4µg 82%
Calcium 710mg 66mg 64%
Saturated fat 18.867g 7.148g 53%
Polyunsaturated fat 1.421g 6.21g 32%
Vitamin A 330µg 47µg 31%
Phosphorus 455mg 254mg 29%
Vitamin B6 0.066mg 0.41mg 26%
Zinc 3.64mg 1.1mg 23%
Vitamin B3 0.059mg 3.3mg 20%
Vitamin B2 0.428mg 0.19mg 18%
Iron 0.14mg 1.4mg 16%
Choline 16.5mg 101.6mg 15%
Fats 33.31g 25.1g 13%
Potassium 76mg 520mg 13%
Vitamin E 0.71mg 2.38mg 11%
Protein 22.87g 18.5g 9%
Vitamin B5 0.41mg 8%
Magnesium 27mg 60mg 8%
Copper 0.03mg 0.1mg 8%
Vitamin K 2.4µg 7.8µg 5%
Calories 404kcal 305kcal 5%
Folate 27µg 15µg 3%
Monounsaturated fat 9.246g 8.32g 2%
Vitamin B1 0.029mg 0.02mg 1%
Manganese 0.027mg 1%
Cholesterol 99mg 95mg 1%
Carbs 3.09g 0g 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 1.619g N/A
Omega-3 - DHA 0.001g 2.965g N/A
Omega-3 - DPA 0.017g 0.391g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +23.6%
Contains more FatsFats +32.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.2%
Contains more OtherOther +261.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 -62.1%
Contains more Poly. FatPolyunsaturated fat +337%
~equal in Monounsaturated fat ~8.32g

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 - 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.