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  6. Mackerel vs. Black gram

Mackerel vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between mackerel and black gram

  • Mackerel has more vitamin B12, vitamin D, and selenium, while black gram has more copper, iron, fiber, folate, and magnesium.
  • Mackerel covers your daily need for vitamin B12, 500% more than black gram.
  • The amount of sodium in black gram is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Fish, mackerel, salted and Mungo beans, mature seeds, raw.

Infographic

Mackerel vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +795.1%
Contains more MagnesiumMagnesium +345%
Contains more CalciumCalcium +109.1%
Contains more PotassiumPotassium +89%
Contains more IronIron +440.7%
Contains more CopperCopper +881%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +49.2%
Contains less SodiumSodium -99.1%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +128.1%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1265%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more FolateFolate +1340%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Black gram DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 38mg 192%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Selenium 73.4µg 8.2µg 119%
Copper 0.1mg 0.981mg 98%
Iron 1.4mg 7.57mg 77%
Fiber 0g 18.3g 73%
Manganese 1.527mg 66%
Folate 15µg 216µg 50%
Magnesium 60mg 267mg 49%
Fats 25.1g 1.64g 36%
Polyunsaturated fat 6.21g 1.071g 34%
Saturated fat 7.148g 0.114g 32%
Cholesterol 95mg 0mg 32%
Monounsaturated fat 8.32g 0.085g 21%
Vitamin B1 0.02mg 0.273mg 21%
Carbs 0g 58.99g 20%
Zinc 1.1mg 3.35mg 20%
Phosphorus 254mg 379mg 18%
Vitamin B5 0.906mg 18%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Potassium 520mg 983mg 14%
Protein 18.5g 25.21g 13%
Vitamin B3 3.3mg 1.447mg 12%
Vitamin B6 0.41mg 0.281mg 10%
Vitamin K 7.8µg 7%
Calcium 66mg 138mg 7%
Vitamin A 47µg 1µg 5%
Vitamin B2 0.19mg 0.254mg 5%
Calories 305kcal 341kcal 2%
Net carbs 0g 40.69g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1430.5%
Contains more WaterWater +298.1%
Contains more OtherOther +298.8%
Contains more ProteinProtein +36.3%
Contains more CarbsCarbs +∞%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +9688.2%
Contains more Poly. FatPolyunsaturated fat +479.8%
Contains less Sat. FatSaturated fat -98.4%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.