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Mackerel vs. Apple — In-Depth Nutrition Comparison

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Summary of differences between mackerel and apples

  • The amount of vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and choline in mackerel is higher than in apples.
  • Mackerel covers your daily need for vitamin B12, 500% more than apples.
  • The amount of cholesterol in apples is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of apples is 36.

These are the specific foods used in this comparison Fish, mackerel, salted and Apples, raw, with skin.

Infographic

Mackerel vs Apple 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%
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +386%
Contains more IronIron +1066.7%
Contains more CopperCopper +270.4%
Contains more ZincZinc +2650%
Contains more PhosphorusPhosphorus +2209.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin AVitamin A +1466.7%
Contains more Vitamin EVitamin E +1222.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B3Vitamin B3 +3526.4%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +254.5%
Contains more FolateFolate +400%
Contains more CholineCholine +2888.2%
Contains more Vitamin CVitamin C +∞%

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
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +7015.4%
Contains more FatsFats +14664.7%
Contains more OtherOther +6600%
Contains more CarbsCarbs +∞%
Contains more WaterWater +99%

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
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +118757.1%
Contains more Poly. FatPolyunsaturated fat +12076.5%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Apple DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 1mg 193%
Selenium 73.4µg 0µg 133%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.051g 41%
Fats 25.1g 0.17g 38%
Protein 18.5g 0.26g 36%
Phosphorus 254mg 11mg 35%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.028g 32%
Vitamin B6 0.41mg 0.041mg 28%
Monounsaturated fat 8.32g 0.007g 21%
Vitamin B3 3.3mg 0.091mg 20%
Choline 101.6mg 3.4mg 18%
Iron 1.4mg 0.12mg 16%
Vitamin E 2.38mg 0.18mg 15%
Vitamin B2 0.19mg 0.026mg 13%
Calories 305kcal 52kcal 13%
Magnesium 60mg 5mg 13%
Potassium 520mg 107mg 12%
Zinc 1.1mg 0.04mg 10%
Fiber 0g 2.4g 10%
Copper 0.1mg 0.027mg 8%
Fructose 5.9g 7%
Calcium 66mg 6mg 6%
Vitamin A 47µg 3µg 5%
Carbs 0g 13.81g 5%
Vitamin C 0mg 4.6mg 5%
Vitamin K 7.8µg 2.2µg 5%
Folate 15µg 3µg 3%
Manganese 0.035mg 2%
Vitamin B5 0.061mg 1%
Net carbs 0g 11.41g N/A
Sugar 0g 10.39g N/A
Starch 0.05g 0%
Vitamin B1 0.02mg 0.017mg 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
172%
Mackerel
4%
Apple
Minerals Daily Need Coverage Score
131%
Mackerel
4%
Apple

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 10.39g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 36)
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 Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 4449mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 7.12g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $6.5)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.