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, Vitamin A RAE, Phosphorus, and Zinc.
- Daily need coverage for Vitamin B12 from Mackerel is 454% higher.
- Mackerel contains 42 times more Vitamin D than Cheese. While Mackerel contains 1006IU of Vitamin D, Cheese contains only 24IU.
- Cheese has less Sodium.
Fish, mackerel, salted and Cheese, cheddar are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+900%
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Magnesium
+122.2%
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Potassium
+584.2%
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Copper
+233.3%
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Calcium
+975.8%
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Phosphorus
+79.1%
Contains
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Sodium
-85.3%
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Zinc
+230.9%
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Iron
+900%
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Magnesium
+122.2%
Contains
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Potassium
+584.2%
Contains
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Copper
+233.3%
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Calcium
+975.8%
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Phosphorus
+79.1%
Contains
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Sodium
-85.3%
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Zinc
+230.9%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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Vitamin E
+235.2%
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Vitamin D
+4100%
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Vitamin B3
+5493.2%
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Vitamin B6
+521.2%
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Vitamin B12
+990.9%
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Vitamin K
+225%
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Vitamin A
+691.1%
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Vitamin B1
+45%
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Vitamin B2
+125.3%
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Folate
+80%
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Vitamin E
+235.2%
Contains
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Vitamin D
+4100%
Contains
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Vitamin B3
+5493.2%
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Vitamin B6
+521.2%
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Vitamin B12
+990.9%
Contains
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Vitamin K
+225%
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Vitamin A
+691.1%
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Vitamin B1
+45%
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Vitamin B2
+125.3%
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Folate
+80%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+16.2%
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Other
+261.2%
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Protein
+23.6%
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Fats
+32.7%
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Carbs
+∞%
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Water
+16.2%
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Other
+261.2%
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Protein
+23.6%
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Fats
+32.7%
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Carbs
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-62.1%
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Polyunsaturated fat
+337%
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Monounsaturated Fat
+11.1%
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Saturated Fat
-62.1%
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Polyunsaturated fat
+337%
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Monounsaturated Fat
+11.1%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in Sodium |
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Lower in price |
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Lower in glycemic index | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0g | 3.09g |
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Protein | 18.5g | 22.87g |
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Fats | 25.1g | 33.31g |
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Carbs | 0g | 3.09g |
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Calories | 305kcal | 404kcal |
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Sugar | 0g | 0.48g |
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Calcium | 66mg | 710mg |
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Iron | 1.4mg | 0.14mg |
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Magnesium | 60mg | 27mg |
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Phosphorus | 254mg | 455mg |
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Potassium | 520mg | 76mg |
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Sodium | 4450mg | 653mg |
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Zinc | 1.1mg | 3.64mg |
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Copper | 0.1mg | 0.03mg |
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Vitamin A | 157IU | 1242IU |
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Vitamin A RAE | 47µg | 330µg |
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Vitamin E | 2.38mg | 0.71mg |
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Vitamin D | 1006IU | 24IU |
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Vitamin D | 25.2µg | 0.6µg |
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Vitamin B1 | 0.02mg | 0.029mg |
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Vitamin B2 | 0.19mg | 0.428mg |
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Vitamin B3 | 3.3mg | 0.059mg |
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Vitamin B5 | 0.41mg |
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Vitamin B6 | 0.41mg | 0.066mg |
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Folate | 15µg | 27µg |
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Vitamin B12 | 12µg | 1.1µg |
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Vitamin K | 7.8µg | 2.4µg |
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Tryptophan | 0.547mg |
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Threonine | 1.044mg |
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Isoleucine | 1.206mg |
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Leucine | 1.939mg |
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Lysine | 1.025mg |
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Methionine | 0.547mg |
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Phenylalanine | 1.074mg |
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Valine | 1.404mg |
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Histidine | 0.547mg |
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Cholesterol | 95mg | 99mg |
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Trans Fat | 0.917g |
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Saturated Fat | 7.148g | 18.867g |
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Omega-3 - DHA | 2.965g | 0.001g |
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Omega-3 - EPA | 1.619g | 0.01g |
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Omega-3 - DPA | 0.391g | 0.017g |
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Monounsaturated Fat | 8.32g | 9.246g |
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Polyunsaturated fat | 6.21g | 1.421g |
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Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet | Equal |
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
212%

35%

Minerals Daily Need Coverage Score
114%

79%

Comparison summary
Which food is lower in Sugar?

Mackerel is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?

Mackerel is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?

Mackerel is lower in Saturated Fat (difference - 11.719g)
Which food contains less Sodium?

Cheese contains less Sodium (difference - 3797mg)
Which food is cheaper?

Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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.