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  6. Croaker vs. Mackerel

Croaker vs. Mackerel — In-Depth Nutrition Comparison

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How are Croaker and Mackerel different?

  • Croaker is richer in Folate, while Mackerel is higher in Vitamin B12, Selenium, Vitamin B2, Vitamin B3, Vitamin B6, Magnesium, Iron, and Phosphorus.
  • Mackerel covers your daily need of Vitamin B12 704% more than Croaker.
  • Croaker contains 17 times more Folate than Mackerel. Croaker contains 34µg of Folate, while Mackerel contains 2µg.
  • Mackerel is lower in Sodium.

Fish, croaker, Atlantic, cooked, breaded and fried and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

Infographic

Croaker 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.
Croaker
Croaker
2
:
8
Mackerel
Mackerel
Contains more Calcium +113.3%
Contains more Manganese +300%
Contains more Iron +82.6%
Contains more Magnesium +131%
Contains more Phosphorus +28.1%
Contains more Potassium +17.9%
Contains less Sodium -76.1%
Contains more Zinc +80.8%
Contains more Copper +44.6%
Contains more Selenium +33%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +113.3%
Contains more Manganese +300%
Contains more Iron +82.6%
Contains more Magnesium +131%
Contains more Phosphorus +28.1%
Contains more Potassium +17.9%
Contains less Sodium -76.1%
Contains more Zinc +80.8%
Contains more Copper +44.6%
Contains more Selenium +33%

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.
Croaker
Croaker
1
:
8
Mackerel
Mackerel
Contains more Folate +1600%
Contains more Vitamin A +140%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.7%
Contains more Vitamin B2 +216.9%
Contains more Vitamin B3 +59.3%
Contains more Vitamin B5 +33.8%
Contains more Vitamin B6 +76.9%
Contains more Vitamin B12 +804.8%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +1600%
Contains more Vitamin A +140%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.7%
Contains more Vitamin B2 +216.9%
Contains more Vitamin B3 +59.3%
Contains more Vitamin B5 +33.8%
Contains more Vitamin B6 +76.9%
Contains more Vitamin B12 +804.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Croaker
Croaker
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +12.2%
Contains more Protein +31%
Contains more Fats +40.6%
Contains more Other +177%
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +12.2%
Contains more Protein +31%
Contains more Fats +40.6%
Contains more Other +177%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Croaker
Croaker
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -16.8%
Contains more Monounsaturated Fat +31.7%
Contains more Polyunsaturated fat +47.4%
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -16.8%
Contains more Monounsaturated Fat +31.7%
Contains more Polyunsaturated fat +47.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Croaker Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Croaker Mackerel Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 23.85g Mackerel
Fats 12.67g 17.81g Mackerel
Carbs 7.54g 0g Croaker
Calories 221kcal 262kcal Mackerel
Fiber 0.4g 0g Croaker
Calcium 32mg 15mg Croaker
Iron 0.86mg 1.57mg Mackerel
Magnesium 42mg 97mg Mackerel
Phosphorus 217mg 278mg Mackerel
Potassium 340mg 401mg Mackerel
Sodium 348mg 83mg Mackerel
Zinc 0.52mg 0.94mg Mackerel
Copper 0.065mg 0.094mg Mackerel
Manganese 0.08mg 0.02mg Croaker
Selenium 38.8µg 51.6µg Mackerel
Vitamin A 75IU 180IU Mackerel
Vitamin A RAE 23µg 54µg Mackerel
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.09mg 0.159mg Mackerel
Vitamin B2 0.13mg 0.412mg Mackerel
Vitamin B3 4.3mg 6.85mg Mackerel
Vitamin B5 0.74mg 0.99mg Mackerel
Vitamin B6 0.26mg 0.46mg Mackerel
Folate 34µg 2µg Croaker
Vitamin B12 2.1µg 19µg Mackerel
Tryptophan 0.208mg 0.267mg Mackerel
Threonine 0.788mg 1.045mg Mackerel
Isoleucine 0.847mg 1.099mg Mackerel
Leucine 1.48mg 1.938mg Mackerel
Lysine 1.571mg 2.19mg Mackerel
Methionine 0.525mg 0.706mg Mackerel
Phenylalanine 0.742mg 0.931mg Mackerel
Valine 0.947mg 1.228mg Mackerel
Histidine 0.525mg 0.702mg Mackerel
Cholesterol 84mg 75mg Mackerel
Saturated Fat 3.476g 4.176g Croaker
Omega-3 - DHA 0.089g 0.699g Mackerel
Omega-3 - EPA 0.113g 0.504g Mackerel
Omega-3 - DPA 0.079g 0.106g Mackerel
Monounsaturated Fat 5.32g 7.006g Mackerel
Polyunsaturated fat 2.917g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Croaker
235%
Mackerel
Minerals Daily Need Coverage Score
50%
Croaker
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 265mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 9mg)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Saturated Fat?
Croaker
Croaker is lower in Saturated Fat (difference - 0.7g)
Which food is cheaper?
Croaker
Croaker is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.