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  6. Mackerel vs. Cream cheese

Mackerel vs. Cream cheese — In-Depth Nutrition Comparison

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What are the differences between mackerel and cream cheese?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, vitamin B3, and iron, yet cream cheese is higher in vitamin A.
  • Mackerel's daily need coverage for vitamin B12 is 491% more.
  • The amount of sodium in cream cheese is lower.

We used Fish, mackerel, salted and Cheese, cream types in this article.

Infographic

Mackerel vs Cream 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +566.7%
Contains more PotassiumPotassium +293.9%
Contains more IronIron +1172.7%
Contains more CopperCopper +455.6%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +137.4%
Contains more SeleniumSelenium +753.5%
Contains more CalciumCalcium +47%
Contains less SodiumSodium -92.9%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin EVitamin E +176.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +3526.4%
Contains more Vitamin B6Vitamin B6 +632.1%
Contains more Vitamin B12Vitamin B12 +5354.5%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +66.7%
Contains more CholineCholine +273.5%
Contains more Vitamin AVitamin A +555.3%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +21.1%
~equal in Vitamin C ~0mg

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% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +200.8%
Contains more OtherOther +955.1%
Contains more FatsFats +37.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.4%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -64.6%
Contains more Poly. FatPolyunsaturated fat +318.7%
~equal in Monounsaturated fat ~8.907g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Cream cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cream cheese DV% diff.
Vitamin B12 12µg 0.22µg 491%
Sodium 4450mg 314mg 180%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 8.6µg 118%
Saturated fat 7.148g 20.213g 59%
Polyunsaturated fat 6.21g 1.483g 32%
Vitamin A 47µg 308µg 29%
Vitamin B6 0.41mg 0.056mg 27%
Protein 18.5g 6.15g 25%
Phosphorus 254mg 107mg 21%
Vitamin B3 3.3mg 0.091mg 20%
Iron 1.4mg 0.11mg 16%
Choline 101.6mg 27.2mg 14%
Fats 25.1g 34.44g 14%
Magnesium 60mg 9mg 12%
Potassium 520mg 132mg 11%
Vitamin B5 0.517mg 10%
Vitamin E 2.38mg 0.86mg 10%
Copper 0.1mg 0.018mg 9%
Zinc 1.1mg 0.5mg 5%
Vitamin K 7.8µg 2.1µg 5%
Calcium 66mg 97mg 3%
Vitamin B2 0.19mg 0.23mg 3%
Folate 15µg 9µg 2%
Calories 305kcal 350kcal 2%
Cholesterol 95mg 101mg 2%
Carbs 0g 5.52g 2%
Monounsaturated fat 8.32g 8.907g 1%
Net carbs 0g 5.52g N/A
Sugar 0g 3.76g N/A
Starch 0.35g 0%
Manganese 0.011mg 0%
Vitamin B1 0.02mg 0.023mg 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 1.619g 0.01g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.391g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
172%
Mackerel
21%
Cream cheese
Minerals Daily Need Coverage Score
131%
Mackerel
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.76g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 13.065g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 4136mg)
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.