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  6. Mackerel vs. American cheese

Mackerel vs. American cheese — In-Depth Nutrition Comparison

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Summary of differences between mackerel and American cheese

  • Mackerel has more vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3, while American cheese has more calcium, phosphorus, and vitamin A.
  • Mackerel covers your daily need for vitamin B12, 438% more than American cheese.
  • Mackerel contains 44 times more vitamin D than American cheese. While mackerel contains 1006IU of vitamin D, American cheese contains only 23IU.
  • The amount of sodium in American cheese is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of American cheese is 27.

These are the specific foods used in this comparison Fish, mackerel, salted and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Mackerel vs American cheese 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +130.8%
Contains more PotassiumPotassium +293.9%
Contains more IronIron +122.2%
Contains more CopperCopper +117.4%
Contains more SeleniumSelenium +263.4%
Contains more CalciumCalcium +1483.3%
Contains more ZincZinc +126.4%
Contains more PhosphorusPhosphorus +152.4%
Contains less SodiumSodium -62.4%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +197.5%
Contains more Vitamin DVitamin D +4100%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +4242.1%
Contains more Vitamin B6Vitamin B6 +659.3%
Contains more Vitamin B12Vitamin B12 +700%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +87.5%
Contains more CholineCholine +180.7%
Contains more Vitamin AVitamin A +431.9%
Contains more Vitamin B2Vitamin B2 +23.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel American cheese DV% diff.
Vitamin B12 12µg 1.5µg 438%
Vitamin D 1006IU 23IU 123%
Vitamin D 25.2µg 0.6µg 123%
Sodium 4450mg 1671mg 121%
Calcium 66mg 1045mg 98%
Selenium 73.4µg 20.2µg 97%
Phosphorus 254mg 641mg 55%
Saturated fat 7.148g 18.057g 50%
Polyunsaturated fat 6.21g 1.286g 33%
Vitamin B6 0.41mg 0.054mg 27%
Vitamin A 47µg 250µg 23%
Vitamin B3 3.3mg 0.076mg 20%
Zinc 1.1mg 2.49mg 13%
Choline 101.6mg 36.2mg 12%
Potassium 520mg 132mg 11%
Vitamin E 2.38mg 0.8mg 11%
Iron 1.4mg 0.63mg 10%
Fats 25.1g 31.79g 10%
Vitamin B5 0.403mg 8%
Magnesium 60mg 26mg 8%
Copper 0.1mg 0.046mg 6%
Vitamin K 7.8µg 2.6µg 4%
Calories 305kcal 371kcal 3%
Vitamin B2 0.19mg 0.234mg 3%
Manganese 0.041mg 2%
Folate 15µg 8µg 2%
Cholesterol 95mg 100mg 2%
Protein 18.5g 18.13g 1%
Carbs 0g 3.7g 1%
Net carbs 0g 3.7g N/A
Sugar 0g 2.26g N/A
Vitamin B1 0.02mg 0.015mg 0%
Trans fat 1.144g N/A
Monounsaturated fat 8.32g 8.236g 0%
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 1.619g 0.012g N/A
Omega-3 - DHA 2.965g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.391g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more OtherOther +97.9%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.13g
~equal in Water ~39.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -60.4%
Contains more Poly. FatPolyunsaturated fat +382.9%
~equal in Monounsaturated fat ~8.236g

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.