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  6. Mackerel vs. Cheese

Mackerel vs. Cheese — In-Depth Nutrition Comparison

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How are mackerel and cheese different?

  • Mackerel is higher in vitamin B12, vitamin D*, selenium, and vitamin B6; however, cheese is richer in calcium, phosphorus, zinc, and vitamin A.
  • Daily need coverage for vitamin B12 for mackerel is 454% higher.
  • Mackerel contains 42 times more vitamin D* than cheese. While mackerel contains 1006 IU of vitamin D*, cheese contains only 24 IU.
  • Cheese has less sodium.

Fish, mackerel, salted and Cheese, cheddar are the varieties used in this article.

Infographic

Mackerel vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +584.2%
Contains more IronIron +900%
Contains more CopperCopper +233.3%
Contains more SeleniumSelenium +157.5%
Contains more CalciumCalcium +975.8%
Contains more ZincZinc +230.9%
Contains more PhosphorusPhosphorus +79.1%
Contains less SodiumSodium -85.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin DVitamin D +4100%
Contains more Vitamin EVitamin E +235.2%
Contains more Vitamin B3Vitamin B3 +5493.2%
Contains more Vitamin B6Vitamin B6 +521.2%
Contains more Vitamin B12Vitamin B12 +990.9%
Contains more Vitamin KVitamin K +225%
Contains more Vitamin AVitamin A +602.1%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +125.3%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Cheese DV% diff.
Vitamin B12 12µg 1.1µg 454%
Sodium 4450mg 653mg 165%
Vitamin D* 1006 IU 24 IU 123%
Vitamin D 25.2µg 0.6µg 123%
Selenium 73.4µg 28.5µg 82%
Calcium 66mg 710mg 64%
Saturated fat 7.148g 18.867g 53%
Polyunsaturated fat 6.21g 1.421g 32%
Vitamin A 47µg 330µg 31%
Phosphorus 254mg 455mg 29%
Vitamin B6 0.41mg 0.066mg 26%
Zinc 1.1mg 3.64mg 23%
Vitamin B3 3.3mg 0.059mg 20%
Vitamin B2 0.19mg 0.428mg 18%
Iron 1.4mg 0.14mg 16%
Choline 101.6mg 16.5mg 15%
Fats 25.1g 33.31g 13%
Potassium 520mg 76mg 13%
Vitamin E 2.38mg 0.71mg 11%
Protein 18.5g 22.87g 9%
Magnesium 60mg 27mg 8%
Copper 0.1mg 0.03mg 8%
Vitamin B5 0.41mg 8%
Calories 305kcal 404kcal 5%
Vitamin K 7.8µg 2.4µg 5%
Folate 15µg 27µg 3%
Monounsaturated fat 8.32g 9.246g 2%
Carbs 0g 3.09g 1%
Cholesterol 95mg 99mg 1%
Manganese 0.027mg 1%
Vitamin B1 0.02mg 0.029mg 1%
Protein per 100 calories 6.1g 5.7g N/A
Calories per 10 g protein 165kcal 177kcal N/A
Weight per 100 calories 33g 25g N/A
Unsaturated / Saturated Fat ratio 2 0.57 N/A
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 1.619g 0.01g N/A
Omega-3 - DHA 2.965g 0.001g N/A
Omega-3 - DPA 0.391g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +16.2%
Contains more OtherOther +261.2%
Contains more ProteinProtein +23.6%
Contains more FatsFats +32.7%
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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Poly. FatPolyunsaturated fat +337%
Contains more Mono. FatMonounsaturated fat +11.1%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.