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Mackerel vs. Arugula — In-Depth Nutrition Comparison

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How are mackerel and arugula different?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, phosphorus, and vitamin B6; however, arugula is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • Arugula has less cholesterol.
  • Mackerel has a lower glycemic index (0) than arugula (32).

Fish, mackerel, salted and Arugula, raw are the varieties used in this article.

Infographic

Mackerel vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +27.7%
Contains more PotassiumPotassium +40.9%
Contains more CopperCopper +31.6%
Contains more ZincZinc +134%
Contains more PhosphorusPhosphorus +388.5%
Contains more SeleniumSelenium +24366.7%
Contains more CalciumCalcium +142.4%
Contains less SodiumSodium -99.4%
~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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +453.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more Vitamin B3Vitamin B3 +982%
Contains more Vitamin B6Vitamin B6 +461.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +564.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +153.2%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin KVitamin K +1292.3%
Contains more FolateFolate +546.7%

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +617.1%
Contains more FatsFats +3703%
Contains more OtherOther +857.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +113.3%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +16879.6%
Contains more Poly. FatPolyunsaturated fat +1846.7%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Arugula DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 27mg 192%
Selenium 73.4µg 0.3µg 133%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Vitamin K 7.8µg 108.6µg 84%
Polyunsaturated fat 6.21g 0.319g 39%
Fats 25.1g 0.66g 38%
Protein 18.5g 2.58g 32%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.086g 32%
Phosphorus 254mg 52mg 29%
Vitamin B6 0.41mg 0.073mg 26%
Folate 15µg 97µg 21%
Monounsaturated fat 8.32g 0.049g 21%
Vitamin B3 3.3mg 0.305mg 19%
Vitamin C 0mg 15mg 17%
Choline 101.6mg 15.3mg 16%
Manganese 0.321mg 14%
Calories 305kcal 25kcal 14%
Vitamin E 2.38mg 0.43mg 13%
Calcium 66mg 160mg 9%
Vitamin B5 0.437mg 9%
Vitamin A 47µg 119µg 8%
Vitamin B2 0.19mg 0.086mg 8%
Fiber 0g 1.6g 6%
Zinc 1.1mg 0.47mg 6%
Potassium 520mg 369mg 4%
Magnesium 60mg 47mg 3%
Copper 0.1mg 0.076mg 3%
Vitamin B1 0.02mg 0.044mg 2%
Carbs 0g 3.65g 1%
Iron 1.4mg 1.46mg 1%
Net carbs 0g 2.05g N/A
Sugar 0g 2.05g N/A
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 Arugula
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
41%
Arugula
Minerals Daily Need Coverage Score
131%
Mackerel
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 4423mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 7.062g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $6.6)
Which food is richer in vitamins?
?
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.