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Mackerel vs. Banana — In-Depth Nutrition Comparison

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Significant differences between mackerel and bananas

  • Mackerel is richer than bananas in vitamin B12, vitamin D, selenium, phosphorus, choline, vitamin B3, and vitamin E.
  • Mackerel covers your daily vitamin B12 needs 500% more than bananas.
  • Bananas are lower in cholesterol.
  • Bananas have a higher glycemic index (48) than mackerel (0).

Specific food types used in this comparison are Fish, mackerel, salted and Bananas, raw.

Infographic

Mackerel vs Banana 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%
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +1220%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +438.5%
Contains more CopperCopper +28.2%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +1054.5%
Contains more SeleniumSelenium +7240%
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%
Banana
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin AVitamin A +1466.7%
Contains more Vitamin EVitamin E +2280%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +160.3%
Contains more Vitamin B3Vitamin B3 +396.2%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1460%
Contains more CholineCholine +936.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more FolateFolate +33.3%

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
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +1597.2%
Contains more FatsFats +7506.1%
Contains more OtherOther +1514.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.2%

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
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +25900%
Contains more Poly. FatPolyunsaturated fat +8406.8%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Banana
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 Banana DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 1mg 193%
Selenium 73.4µg 1µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Polyunsaturated fat 6.21g 0.073g 41%
Fats 25.1g 0.33g 38%
Protein 18.5g 1.09g 35%
Phosphorus 254mg 22mg 33%
Saturated fat 7.148g 0.112g 32%
Cholesterol 95mg 0mg 32%
Monounsaturated fat 8.32g 0.032g 21%
Choline 101.6mg 9.8mg 17%
Vitamin B3 3.3mg 0.665mg 16%
Vitamin E 2.38mg 0.1mg 15%
Iron 1.4mg 0.26mg 14%
Manganese 0.27mg 12%
Calories 305kcal 89kcal 11%
Fiber 0g 2.6g 10%
Vitamin C 0mg 8.7mg 10%
Zinc 1.1mg 0.15mg 9%
Vitamin B2 0.19mg 0.073mg 9%
Magnesium 60mg 27mg 8%
Carbs 0g 22.84g 8%
Vitamin B5 0.334mg 7%
Calcium 66mg 5mg 6%
Fructose 4.85g 6%
Vitamin K 7.8µg 0.5µg 6%
Vitamin A 47µg 3µg 5%
Potassium 520mg 358mg 5%
Vitamin B6 0.41mg 0.367mg 3%
Copper 0.1mg 0.078mg 2%
Starch 5.38g 2%
Vitamin B1 0.02mg 0.031mg 1%
Folate 15µg 20µg 1%
Net carbs 0g 20.24g N/A
Sugar 0g 12.23g N/A
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 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 Banana
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
15%
Banana
Minerals Daily Need Coverage Score
131%
Mackerel
14%
Banana

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 12.23g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 48)
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?
Banana
Banana is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 4449mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 7.036g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $6.8)

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.