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  6. Dried fruit vs. Mackerel

Dried fruit vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between dried fruit and mackerel

  • Dried fruit has more vitamin A, fiber, and copper; however, mackerel is richer in vitamin B12, vitamin D, selenium, and phosphorus.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Dried fruit contains less saturated fat.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Fish, mackerel, salted.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +123.5%
Contains more IronIron +90%
Contains more CopperCopper +243%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +20%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +257.7%
Contains more SeleniumSelenium +3236.4%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +283%
Contains more Vitamin EVitamin E +81.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +156.8%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +151.6%
Contains more FolateFolate +50%
Contains more CholineCholine +630.9%

All nutrients comparison - raw data values

Nutrient Dried fruit Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 10mg 4450mg 193%
Selenium 2.2µg 73.4µg 129%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.074g 6.21g 41%
Fats 0.51g 25.1g 38%
Cholesterol 0mg 95mg 32%
Saturated fat 0.017g 7.148g 32%
Protein 3.39g 18.5g 30%
Fiber 7.3g 0g 29%
Copper 0.343mg 0.1mg 27%
Phosphorus 71mg 254mg 26%
Carbs 62.64g 0g 21%
Monounsaturated fat 0.074g 8.32g 21%
Vitamin B6 0.143mg 0.41mg 21%
Potassium 1162mg 520mg 19%
Iron 2.66mg 1.4mg 16%
Choline 13.9mg 101.6mg 16%
Fructose 12.47g 16%
Vitamin A 180µg 47µg 15%
Vitamin E 4.33mg 2.38mg 13%
Manganese 0.235mg 10%
Vitamin B5 0.516mg 10%
Vitamin B2 0.074mg 0.19mg 9%
Magnesium 32mg 60mg 7%
Zinc 0.39mg 1.1mg 6%
Vitamin K 3.1µg 7.8µg 4%
Vitamin B3 2.589mg 3.3mg 4%
Calories 241kcal 305kcal 3%
Vitamin C 1mg 0mg 1%
Folate 10µg 15µg 1%
Calcium 55mg 66mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Vitamin B1 0.015mg 0.02mg 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 ProteinProtein +445.7%
Contains more FatsFats +4821.6%
Contains more WaterWater +39.2%
Contains more OtherOther +421.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.8%
Contains more Mono. FatMonounsaturated fat +11143.2%
Contains more Poly. FatPolyunsaturated fat +8291.9%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.