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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
4
:
4
Cheese
Cheese
Contains more Iron +900%
Contains more Magnesium +122.2%
Contains more Potassium +584.2%
Contains more Copper +233.3%
Contains more Calcium +975.8%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Contains more Zinc +230.9%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Contains more Iron +900%
Contains more Magnesium +122.2%
Contains more Potassium +584.2%
Contains more Copper +233.3%
Contains more Calcium +975.8%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Contains more 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
Mackerel
Mackerel
6
:
5
Cheese
Cheese
Contains more Vitamin E +235.2%
Contains more Vitamin D +4100%
Contains more Vitamin B3 +5493.2%
Contains more Vitamin B6 +521.2%
Contains more Vitamin B12 +990.9%
Contains more Vitamin K +225%
Contains more Vitamin A +691.1%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +125.3%
Contains more Folate +80%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin E +235.2%
Contains more Vitamin D +4100%
Contains more Vitamin B3 +5493.2%
Contains more Vitamin B6 +521.2%
Contains more Vitamin B12 +990.9%
Contains more Vitamin K +225%
Contains more Vitamin A +691.1%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +125.3%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
Cheese
Cheese
Contains more Water +16.2%
Contains more Other +261.2%
Contains more Protein +23.6%
Contains more Fats +32.7%
Contains more Carbs +∞%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Cheese
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 Water +16.2%
Contains more Other +261.2%
Contains more Protein +23.6%
Contains more Fats +32.7%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Cheese
Cheese
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +337%
Contains more Monounsaturated Fat +11.1%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +337%
Contains more 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.
Mackerel Cheese
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cheese Opinion
Net carbs 0g 3.09g Cheese
Protein 18.5g 22.87g Cheese
Fats 25.1g 33.31g Cheese
Carbs 0g 3.09g Cheese
Calories 305kcal 404kcal Cheese
Sugar 0g 0.48g Mackerel
Calcium 66mg 710mg Cheese
Iron 1.4mg 0.14mg Mackerel
Magnesium 60mg 27mg Mackerel
Phosphorus 254mg 455mg Cheese
Potassium 520mg 76mg Mackerel
Sodium 4450mg 653mg Cheese
Zinc 1.1mg 3.64mg Cheese
Copper 0.1mg 0.03mg Mackerel
Vitamin A 157IU 1242IU Cheese
Vitamin A RAE 47µg 330µg Cheese
Vitamin E 2.38mg 0.71mg Mackerel
Vitamin D 1006IU 24IU Mackerel
Vitamin D 25.2µg 0.6µg Mackerel
Vitamin B1 0.02mg 0.029mg Cheese
Vitamin B2 0.19mg 0.428mg Cheese
Vitamin B3 3.3mg 0.059mg Mackerel
Vitamin B5 0.41mg Cheese
Vitamin B6 0.41mg 0.066mg Mackerel
Folate 15µg 27µg Cheese
Vitamin B12 12µg 1.1µg Mackerel
Vitamin K 7.8µg 2.4µg Mackerel
Tryptophan 0.547mg Cheese
Threonine 1.044mg Cheese
Isoleucine 1.206mg Cheese
Leucine 1.939mg Cheese
Lysine 1.025mg Cheese
Methionine 0.547mg Cheese
Phenylalanine 1.074mg Cheese
Valine 1.404mg Cheese
Histidine 0.547mg Cheese
Cholesterol 95mg 99mg Mackerel
Trans Fat 0.917g Mackerel
Saturated Fat 7.148g 18.867g Mackerel
Omega-3 - DHA 2.965g 0.001g Mackerel
Omega-3 - EPA 1.619g 0.01g Mackerel
Omega-3 - DPA 0.391g 0.017g Mackerel
Monounsaturated Fat 8.32g 9.246g Cheese
Polyunsaturated fat 6.21g 1.421g Mackerel
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Mackerel
35%
Cheese
Minerals Daily Need Coverage Score
114%
Mackerel
79%
Cheese

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 11.719g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 3797mg)
Which food is cheaper?
Cheese
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.