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  6. Mackerel vs. Blackberry

Mackerel vs. Blackberry — In-Depth Nutrition Comparison

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Important differences between mackerel and blackberries

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, and vitamin B6; however, blackberries are richer in vitamin C and fiber.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Blackberries contain less cholesterol.
  • Blackberries have a higher glycemic index. The glycemic index of blackberries is 25, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Blackberries, raw.

Infographic

Mackerel vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +221%
Contains more IronIron +125.8%
Contains more ZincZinc +107.5%
Contains more PhosphorusPhosphorus +1054.5%
Contains more SeleniumSelenium +18250%
Contains more CopperCopper +65%
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%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +327.3%
Contains more Vitamin EVitamin E +103.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B3Vitamin B3 +410.8%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1095.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +153.8%
Contains more FolateFolate +66.7%
~equal in Vitamin B1 ~0.02mg

All nutrients comparison - raw data values

Nutrient Mackerel Blackberry DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 1mg 193%
Selenium 73.4µg 0.4µg 133%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Polyunsaturated fat 6.21g 0.28g 40%
Fats 25.1g 0.49g 38%
Protein 18.5g 1.39g 34%
Phosphorus 254mg 22mg 33%
Saturated fat 7.148g 0.014g 32%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.03mg 29%
Manganese 0.646mg 28%
Vitamin C 0mg 21mg 23%
Monounsaturated fat 8.32g 0.047g 21%
Fiber 0g 5.3g 21%
Vitamin B3 3.3mg 0.646mg 17%
Choline 101.6mg 8.5mg 17%
Vitamin B2 0.19mg 0.026mg 13%
Calories 305kcal 43kcal 13%
Potassium 520mg 162mg 11%
Vitamin K 7.8µg 19.8µg 10%
Iron 1.4mg 0.62mg 10%
Magnesium 60mg 20mg 10%
Vitamin E 2.38mg 1.17mg 8%
Copper 0.1mg 0.165mg 7%
Vitamin B5 0.276mg 6%
Zinc 1.1mg 0.53mg 5%
Vitamin A 47µg 11µg 4%
Calcium 66mg 29mg 4%
Folate 15µg 25µg 3%
Carbs 0g 9.61g 3%
Fructose 2.4g 3%
Net carbs 0g 4.31g N/A
Sugar 0g 4.88g N/A
Vitamin B1 0.02mg 0.02mg 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

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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1230.9%
Contains more FatsFats +5022.4%
Contains more OtherOther +3622.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +105%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +17602.1%
Contains more Poly. FatPolyunsaturated fat +2117.9%
Contains less Sat. FatSaturated fat -99.8%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.