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  6. Cranberries vs. Mackerel

Cranberries vs. Mackerel — In-Depth Nutrition Comparison

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How are cranberries and mackerel different?

  • Mackerel is higher than cranberries in vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and choline.
  • Mackerel covers your daily need for vitamin B12, 500% more than cranberries.
  • Cranberries are lower in saturated fat.
  • Cranberries have a higher glycemic index (45) than mackerel (0).

Cranberries, raw and Fish, mackerel, salted types were used in this article.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +550%
Contains more IronIron +508.7%
Contains more CopperCopper +78.6%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +2209.1%
Contains more SeleniumSelenium +73300%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +1466.7%
Contains more Vitamin EVitamin E +80.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +3167.3%
Contains more Vitamin B6Vitamin B6 +619.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +56%
Contains more FolateFolate +1400%
Contains more CholineCholine +1747.3%

All nutrients comparison - raw data values

Nutrient Cranberries Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 2mg 4450mg 193%
Selenium 0.1µg 73.4µg 133%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.055g 6.21g 41%
Fats 0.13g 25.1g 38%
Protein 0.46g 18.5g 36%
Phosphorus 11mg 254mg 35%
Cholesterol 0mg 95mg 32%
Saturated fat 0.008g 7.148g 32%
Vitamin B6 0.057mg 0.41mg 27%
Monounsaturated fat 0.018g 8.32g 21%
Vitamin B3 0.101mg 3.3mg 20%
Choline 5.5mg 101.6mg 17%
Vitamin C 14mg 0mg 16%
Iron 0.23mg 1.4mg 15%
Fiber 3.6g 0g 14%
Calories 46kcal 305kcal 13%
Vitamin B2 0.02mg 0.19mg 13%
Magnesium 6mg 60mg 13%
Potassium 80mg 520mg 13%
Manganese 0.267mg 12%
Zinc 0.09mg 1.1mg 9%
Vitamin E 1.32mg 2.38mg 7%
Vitamin B5 0.295mg 6%
Calcium 8mg 66mg 6%
Vitamin A 3µg 47µg 5%
Copper 0.056mg 0.1mg 5%
Folate 1µg 15µg 4%
Carbs 11.97g 0g 4%
Vitamin K 5µg 7.8µg 2%
Vitamin B1 0.012mg 0.02mg 1%
Fructose 0.67g 1%
Net carbs 8.37g 0g N/A
Sugar 4.27g 0g N/A
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 WaterWater +103.1%
Contains more ProteinProtein +3921.7%
Contains more FatsFats +19207.7%
Contains more OtherOther +11066.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -99.9%
Contains more Mono. FatMonounsaturated fat +46122.2%
Contains more Poly. FatPolyunsaturated fat +11190.9%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.