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Mackerel vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between mackerel and rapini?

  • Mackerel is richer in vitamin B12, vitamin D, selenium, and phosphorus, yet rapini is richer in vitamin K, vitamin A, and vitamin C.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Rapini contains less cholesterol.
  • Mackerel has a lower glycemic index than rapini.

We used Fish, mackerel, salted and Broccoli raab, raw types in this comparison.

Infographic

Mackerel vs Rapini 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%
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +172.7%
Contains more PotassiumPotassium +165.3%
Contains more CopperCopper +138.1%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +247.9%
Contains more SeleniumSelenium +7240%
Contains more CalciumCalcium +63.6%
Contains more IronIron +52.9%
Contains less SodiumSodium -99.3%

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%
Rapini
6
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin EVitamin E +46.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B6Vitamin B6 +139.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +455.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +178.7%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin KVitamin K +2771.8%
Contains more FolateFolate +453.3%

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
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +483.6%
Contains more FatsFats +5022.4%
Contains more OtherOther +1325.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +115.2%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +31900%
Contains more Poly. FatPolyunsaturated fat +4676.9%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Rapini DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 33mg 192%
Vitamin K 7.8µg 224µg 180%
Selenium 73.4µg 1µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Polyunsaturated fat 6.21g 0.13g 41%
Fats 25.1g 0.49g 38%
Saturated fat 7.148g 0.05g 32%
Cholesterol 95mg 0mg 32%
Protein 18.5g 3.17g 31%
Phosphorus 254mg 73mg 26%
Vitamin C 0mg 20.2mg 22%
Monounsaturated fat 8.32g 0.026g 21%
Vitamin B6 0.41mg 0.171mg 18%
Manganese 0.395mg 17%
Folate 15µg 83µg 17%
Choline 101.6mg 18.3mg 15%
Calories 305kcal 22kcal 14%
Vitamin B3 3.3mg 1.221mg 13%
Vitamin B1 0.02mg 0.162mg 12%
Fiber 0g 2.7g 11%
Potassium 520mg 196mg 10%
Vitamin A 47µg 131µg 9%
Iron 1.4mg 2.14mg 9%
Magnesium 60mg 22mg 9%
Vitamin B5 0.322mg 6%
Copper 0.1mg 0.042mg 6%
Vitamin B2 0.19mg 0.129mg 5%
Vitamin E 2.38mg 1.62mg 5%
Calcium 66mg 108mg 4%
Zinc 1.1mg 0.77mg 3%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Sugar 0g 0.38g N/A
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 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 Rapini
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
71%
Rapini
Minerals Daily Need Coverage Score
131%
Mackerel
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 4417mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 7.098g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $6.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.38g)
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 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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.