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  6. Mackerel vs. Butter cookie

Mackerel vs. Butter cookie — In-Depth Nutrition Comparison

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A recap on differences between mackerel and butter cookie

  • Mackerel has more vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and choline; however, butter cookie is higher in vitamin B1 and folate.
  • Mackerel covers your daily vitamin B12 needs 485% more than butter cookie.
  • Butter cookie contains 63 times less vitamin D than mackerel. Mackerel contains 1006IU of vitamin D, while butter cookie contains 16IU.
  • Butter cookie has less sodium.
  • The glycemic index of butter cookie is higher.

Food varieties used in this article are Fish, mackerel, salted and Cookies, butter, commercially prepared, enriched.

Infographic

Mackerel vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +368.5%
Contains more ZincZinc +189.5%
Contains more PhosphorusPhosphorus +149%
Contains more SeleniumSelenium +773.8%
Contains more IronIron +58.6%
Contains more CopperCopper +100%
Contains less SodiumSodium -93.7%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin EVitamin E +310.3%
Contains more Vitamin DVitamin D +6200%
Contains more Vitamin B6Vitamin B6 +1038.9%
Contains more Vitamin B12Vitamin B12 +3233.3%
Contains more Vitamin KVitamin K +358.8%
Contains more CholineCholine +1463.1%
Contains more Vitamin AVitamin A +251.1%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more FolateFolate +406.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.19mg

All nutrients comparison - raw data values

Nutrient Mackerel Butter cookie DV% diff.
Vitamin B12 12µg 0.36µg 485%
Sodium 4450mg 282mg 181%
Vitamin D 1006IU 16IU 124%
Vitamin D 25.2µg 0.4µg 124%
Selenium 73.4µg 8.4µg 118%
Polyunsaturated fat 6.21g 0.982g 35%
Vitamin B1 0.02mg 0.37mg 29%
Vitamin B6 0.41mg 0.036mg 29%
Protein 18.5g 6.1g 25%
Carbs 0g 68.9g 23%
Phosphorus 254mg 102mg 22%
Saturated fat 7.148g 11.051g 18%
Choline 101.6mg 6.5mg 17%
Folate 15µg 76µg 15%
Vitamin A 47µg 165µg 13%
Potassium 520mg 111mg 12%
Vitamin E 2.38mg 0.58mg 12%
Copper 0.1mg 0.2mg 11%
Magnesium 60mg 12mg 11%
Vitamin B2 0.19mg 0.335mg 11%
Iron 1.4mg 2.22mg 10%
Vitamin B5 0.488mg 10%
Fats 25.1g 18.8g 10%
Calories 305kcal 467kcal 8%
Manganese 0.17mg 7%
Zinc 1.1mg 0.38mg 7%
Cholesterol 95mg 117mg 7%
Monounsaturated fat 8.32g 5.522g 7%
Vitamin K 7.8µg 1.7µg 5%
Calcium 66mg 29mg 4%
Fiber 0g 0.8g 3%
Vitamin B3 3.3mg 3.19mg 1%
Net carbs 0g 68.1g N/A
Sugar 0g 20.24g N/A
Tryptophan 0.084mg 0%
Threonine 0.215mg 0%
Isoleucine 0.277mg 0%
Leucine 0.471mg 0%
Lysine 0.308mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.299mg 0%
Valine 0.315mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 1.619g 0.011g N/A
Omega-3 - DHA 2.965g 0.007g 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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +203.3%
Contains more FatsFats +33.5%
Contains more WaterWater +834.8%
Contains more OtherOther +737.5%
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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +50.7%
Contains more Poly. FatPolyunsaturated fat +532.4%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.