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  6. Feta vs. Mackerel

Feta vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between feta and mackerel?

  • Feta is richer in calcium, vitamin B2, and zinc, while mackerel is higher in vitamin B12, selenium, vitamin B3, magnesium, and iron.
  • Mackerel's daily need coverage for vitamin B12 is 721% higher.
  • Mackerel has 33 times less calcium than feta. Feta has 493mg of calcium, while mackerel has 15mg.
  • Mackerel is lower in sodium.
  • Feta has a higher glycemic index (27) than mackerel (0).

We used Cheese, feta and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

Infographic

Feta 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.
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +3186.7%
Contains more ZincZinc +206.4%
Contains more PhosphorusPhosphorus +21.2%
Contains more ManganeseManganese +40%
Contains more MagnesiumMagnesium +410.5%
Contains more PotassiumPotassium +546.8%
Contains more IronIron +141.5%
Contains more CopperCopper +193.8%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +244%

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.
Feta
Feta
7
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +131.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +104.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1500%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +591.2%
Contains more Vitamin B12Vitamin B12 +1024.3%
~equal in Vitamin B1 ~0.159mg
~equal in Vitamin B5 ~0.99mg
~equal in Vitamin B6 ~0.46mg

All nutrients comparison - raw data values

Nutrient Feta Mackerel DV% diff.
Vitamin B12 1.69µg 19µg 721%
Selenium 15µg 51.6µg 67%
Saturated fat 14.946g 4.176g 49%
Calcium 493mg 15mg 48%
Vitamin B3 0.991mg 6.85mg 37%
Sodium 917mg 83mg 36%
Vitamin B2 0.844mg 0.412mg 33%
Polyunsaturated fat 0.591g 4.3g 25%
Protein 14.21g 23.85g 19%
Magnesium 19mg 97mg 19%
Zinc 2.88mg 0.94mg 18%
Iron 0.65mg 1.57mg 12%
Potassium 62mg 401mg 10%
Folate 32µg 2µg 8%
Vitamin A 125µg 54µg 8%
Phosphorus 337mg 278mg 8%
Copper 0.032mg 0.094mg 7%
Monounsaturated fat 4.623g 7.006g 6%
Cholesterol 89mg 75mg 5%
Fats 21.28g 17.81g 5%
Choline 15.4mg 3%
Vitamin B6 0.424mg 0.46mg 3%
Vitamin D 16IU 2%
Vitamin D 0.4µg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.18mg 1%
Carbs 4.09g 0g 1%
Calories 264kcal 262kcal 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 4.09g 0g N/A
Sugar 4.09g N/A
Manganese 0.028mg 0.02mg 0%
Vitamin B1 0.154mg 0.159mg 0%
Vitamin B5 0.967mg 0.99mg 0%
Tryptophan 0.2mg 0.267mg 0%
Threonine 0.637mg 1.045mg 0%
Isoleucine 0.803mg 1.099mg 0%
Leucine 1.395mg 1.938mg 0%
Lysine 1.219mg 2.19mg 0%
Methionine 0.368mg 0.706mg 0%
Phenylalanine 0.675mg 0.931mg 0%
Valine 1.065mg 1.228mg 0%
Histidine 0.397mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
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 FatsFats +19.5%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +67.8%
~equal in Water ~53.27g
~equal in Other ~5.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +51.5%
Contains more Poly. FatPolyunsaturated fat +627.6%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.