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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 RAE, 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
Cheese
4
:
4
Mackerel
Mackerel
Contains more Calcium +975.8%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Contains more Zinc +230.9%
Contains more Iron +900%
Contains more Magnesium +122.2%
Contains more Potassium +584.2%
Contains more Copper +233.3%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains more Calcium +975.8%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Contains more Zinc +230.9%
Contains more Iron +900%
Contains more Magnesium +122.2%
Contains more Potassium +584.2%
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
Cheese
5
:
6
Mackerel
Mackerel
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%
Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
:
2
Mackerel
Mackerel
Contains more Protein +23.6%
Contains more Fats +32.7%
Contains more Carbs +∞%
Contains more Water +16.2%
Contains more Other +261.2%
Cheese
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
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +23.6%
Contains more Fats +32.7%
Contains more Carbs +∞%
Contains more Water +16.2%
Contains more Other +261.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
:
2
Mackerel
Mackerel
Contains more Monounsaturated Fat +11.1%
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +337%
Equal in Monounsaturated Fat - 8.32
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +11.1%
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +337%
Equal in Monounsaturated Fat - 8.32

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Mackerel
Lower in Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Cheese Mackerel Opinion
Net carbs 3.09g 0g Cheese
Protein 22.87g 18.5g Cheese
Fats 33.31g 25.1g Cheese
Carbs 3.09g 0g Cheese
Calories 404kcal 305kcal Cheese
Sugar 0.48g 0g Mackerel
Calcium 710mg 66mg Cheese
Iron 0.14mg 1.4mg Mackerel
Magnesium 27mg 60mg Mackerel
Phosphorus 455mg 254mg Cheese
Potassium 76mg 520mg Mackerel
Sodium 653mg 4450mg Cheese
Zinc 3.64mg 1.1mg Cheese
Copper 0.03mg 0.1mg Mackerel
Vitamin A 1242IU 157IU Cheese
Vitamin A RAE 330µg 47µg Cheese
Vitamin E 0.71mg 2.38mg Mackerel
Vitamin D 24IU 1006IU Mackerel
Vitamin D 0.6µg 25.2µg Mackerel
Vitamin B1 0.029mg 0.02mg Cheese
Vitamin B2 0.428mg 0.19mg Cheese
Vitamin B3 0.059mg 3.3mg Mackerel
Vitamin B5 0.41mg Cheese
Vitamin B6 0.066mg 0.41mg Mackerel
Folate 27µg 15µg Cheese
Vitamin B12 1.1µg 12µg Mackerel
Vitamin K 2.4µg 7.8µg Mackerel
Tryptophan 0.547mg Cheese
Threonine 1.044mg Cheese
Isoleucine 1.206mg Cheese
Leucine 1.939mg Cheese
Lysine 1.025mg Cheese
Methionine 0.547mg Cheese
Phenylalanine 1.074mg Cheese
Valine 1.404mg Cheese
Histidine 0.547mg Cheese
Cholesterol 99mg 95mg Mackerel
Trans Fat 0.917g Mackerel
Saturated Fat 18.867g 7.148g Mackerel
Omega-3 - DHA 0.001g 2.965g Mackerel
Omega-3 - EPA 0.01g 1.619g Mackerel
Omega-3 - DPA 0.017g 0.391g Mackerel
Monounsaturated Fat 9.246g 8.32g Cheese
Polyunsaturated fat 1.421g 6.21g Mackerel
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Cheese
212%
Mackerel
Minerals Daily Need Coverage Score
79%
Cheese
114%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 4mg)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.