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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 Fiber, and Copper, however, Mackerel is richer in Vitamin B12, Vitamin D, Selenium, Phosphorus, and Vitamin B6.
  • Mackerel's daily need coverage for Vitamin B12 is 500% more.
  • Dried fruit contains less Saturated Fat.

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.
Dried fruit
Dried fruit
5
:
5
Mackerel
Mackerel
Contains more Iron +90%
Contains more Potassium +123.5%
Contains less Sodium -99.8%
Contains more Copper +243%
Contains more Calcium +20%
Contains more Magnesium +87.5%
Contains more Phosphorus +257.7%
Contains more Zinc +182.1%
Contains more Selenium +3236.4%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +90%
Contains more Potassium +123.5%
Contains less Sodium -99.8%
Contains more Copper +243%
Contains more Calcium +20%
Contains more Magnesium +87.5%
Contains more Phosphorus +257.7%
Contains more Zinc +182.1%
Contains more Selenium +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.
Dried fruit
Dried fruit
4
:
8
Mackerel
Mackerel
Contains more Vitamin A +2195.5%
Contains more Vitamin E +81.9%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +156.8%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B6 +186.7%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +151.6%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 +2195.5%
Contains more Vitamin E +81.9%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +156.8%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B6 +186.7%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +151.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +445.7%
Contains more Fats +4821.6%
Contains more Water +39.2%
Contains more Other +421.4%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Carbs +∞%
Contains more Protein +445.7%
Contains more Fats +4821.6%
Contains more Water +39.2%
Contains more Other +421.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +11143.2%
Contains more Polyunsaturated fat +8291.9%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +11143.2%
Contains more Polyunsaturated fat +8291.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Mackerel Opinion
Net carbs 55.34g 0g Dried fruit
Protein 3.39g 18.5g Mackerel
Fats 0.51g 25.1g Mackerel
Carbs 62.64g 0g Dried fruit
Calories 241kcal 305kcal Mackerel
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 0g Mackerel
Fiber 7.3g 0g Dried fruit
Calcium 55mg 66mg Mackerel
Iron 2.66mg 1.4mg Dried fruit
Magnesium 32mg 60mg Mackerel
Phosphorus 71mg 254mg Mackerel
Potassium 1162mg 520mg Dried fruit
Sodium 10mg 4450mg Dried fruit
Zinc 0.39mg 1.1mg Mackerel
Copper 0.343mg 0.1mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 73.4µg Mackerel
Vitamin A 3604IU 157IU Dried fruit
Vitamin A RAE 180µg 47µg Dried fruit
Vitamin E 4.33mg 2.38mg Dried fruit
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.02mg Mackerel
Vitamin B2 0.074mg 0.19mg Mackerel
Vitamin B3 2.589mg 3.3mg Mackerel
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.41mg Mackerel
Folate 10µg 15µg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 3.1µg 7.8µg Mackerel
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Cholesterol 0mg 95mg Dried fruit
Saturated Fat 0.017g 7.148g Dried fruit
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.074g 8.32g Mackerel
Polyunsaturated fat 0.074g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Dried fruit
212%
Mackerel
Minerals Daily Need Coverage Score
44%
Dried fruit
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4440mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 7.131g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $5)
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.

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.