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  6. Mackerel vs. Cauliflower

Mackerel vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between mackerel and cauliflower

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B3, and vitamin B6; however, cauliflower is higher in vitamin C.
  • Mackerel covers your daily vitamin B12 needs 500% more than cauliflower.
  • Cauliflower has less cholesterol.

Food varieties used in this article are Fish, mackerel, salted and Cauliflower, raw.

Infographic

Mackerel vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +73.9%
Contains more IronIron +233.3%
Contains more CopperCopper +156.4%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +477.3%
Contains more SeleniumSelenium +12133.3%
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%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2875%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B3Vitamin B3 +550.9%
Contains more Vitamin B6Vitamin B6 +122.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin KVitamin K +98.7%
Contains more FolateFolate +280%

All nutrients comparison - raw data values

Nutrient Mackerel Cauliflower DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 30mg 192%
Selenium 73.4µg 0.6µg 132%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Vitamin C 0mg 48.2mg 54%
Polyunsaturated fat 6.21g 0.031g 41%
Fats 25.1g 0.28g 38%
Protein 18.5g 1.92g 33%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.13g 32%
Phosphorus 254mg 44mg 30%
Monounsaturated fat 8.32g 0.034g 21%
Vitamin B3 3.3mg 0.507mg 17%
Vitamin B6 0.41mg 0.184mg 17%
Vitamin E 2.38mg 0.08mg 15%
Calories 305kcal 25kcal 14%
Vitamin B5 0.667mg 13%
Iron 1.4mg 0.42mg 12%
Magnesium 60mg 15mg 11%
Folate 15µg 57µg 11%
Vitamin B2 0.19mg 0.06mg 10%
Choline 101.6mg 44.3mg 10%
Zinc 1.1mg 0.27mg 8%
Fiber 0g 2g 8%
Copper 0.1mg 0.039mg 7%
Manganese 0.155mg 7%
Potassium 520mg 299mg 7%
Vitamin K 7.8µg 15.5µg 6%
Vitamin A 47µg 0µg 5%
Calcium 66mg 22mg 4%
Vitamin B1 0.02mg 0.05mg 3%
Carbs 0g 4.97g 2%
Fructose 0.97g 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-6 - Linoleic acid 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +863.5%
Contains more FatsFats +8864.3%
Contains more OtherOther +1663.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +114.1%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +24370.6%
Contains more Poly. FatPolyunsaturated fat +19932.3%
Contains less Sat. FatSaturated fat -98.2%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.