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  6. Mackerel vs. Arborio rice

Mackerel vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between mackerel and arborio rice

  • The amount of vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, potassium, and vitamin B2 in mackerel is higher than in arborio rice.
  • Mackerel covers your daily need for vitamin B12, 500% more than arborio rice.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Fish, mackerel, salted and Rice, white, short-grain, enriched, cooked.

Infographic

Mackerel vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +6500%
Contains more PotassiumPotassium +1900%
Contains more CopperCopper +38.9%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +669.7%
Contains more SeleniumSelenium +878.7%
Contains less SodiumSodium -100%
~equal in Iron ~1.46mg

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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1087.5%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin B6Vitamin B6 +594.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +720%
Contains more FolateFolate +293.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Arborio rice DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 0mg 193%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 7.5µg 120%
Polyunsaturated fat 6.21g 0.05g 41%
Fats 25.1g 0.19g 38%
Protein 18.5g 2.36g 32%
Phosphorus 254mg 33mg 32%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.051g 32%
Vitamin B6 0.41mg 0.059mg 27%
Monounsaturated fat 8.32g 0.058g 21%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Manganese 0.357mg 16%
Potassium 520mg 26mg 15%
Vitamin B2 0.19mg 0.016mg 13%
Magnesium 60mg 8mg 12%
Vitamin B1 0.02mg 0.164mg 12%
Folate 15µg 59µg 11%
Vitamin B3 3.3mg 1.493mg 11%
Carbs 0g 28.73g 10%
Calories 305kcal 130kcal 9%
Vitamin B5 0.397mg 8%
Vitamin K 7.8µg 7%
Calcium 66mg 1mg 7%
Zinc 1.1mg 0.4mg 6%
Vitamin A 47µg 0µg 5%
Copper 0.1mg 0.072mg 3%
Iron 1.4mg 1.46mg 1%
Net carbs 0g 28.73g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +683.9%
Contains more FatsFats +13110.5%
Contains more OtherOther +6952.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.4%

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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +14244.8%
Contains more Poly. FatPolyunsaturated fat +12320%
Contains less Sat. FatSaturated fat -99.3%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.