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  6. Mackerel vs. Brunost

Mackerel vs. Brunost — In-Depth Nutrition Comparison

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Differences between mackerel and brunost

  • Mackerel is higher in vitamin B12 and selenium; however, brunost is richer in vitamin B2, calcium, vitamin A, phosphorus, potassium, and vitamin B1.
  • Mackerel's daily need coverage for vitamin B12 is 399% higher.
  • Mackerel has 7 times more sodium than brunost. While mackerel has 4450mg of sodium, brunost has only 600mg.
  • Mackerel has a lower glycemic index (0) than brunost (27).

The food types used in this comparison are Fish, mackerel, salted and Cheese, gjetost.

Infographic

Mackerel vs Brunost infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +169.2%
Contains more CopperCopper +25%
Contains more SeleniumSelenium +406.2%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +506.1%
Contains more PotassiumPotassium +171%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +∞%
~equal in Zinc ~1.14mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +305.9%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more Vitamin B12Vitamin B12 +395.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +610.6%
Contains more Vitamin B1Vitamin B1 +1475%
Contains more Vitamin B2Vitamin B2 +627.4%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Brunost DV% diff.
Vitamin B12 12µg 2.42µg 399%
Sodium 4450mg 600mg 167%
Vitamin D* 1006 IU 126%
Vitamin D 25.2µg 126%
Selenium 73.4µg 14.5µg 107%
Vitamin B2 0.19mg 1.382mg 92%
Vitamin B5 3.351mg 67%
Saturated fat 7.148g 19.16g 55%
Polyunsaturated fat 6.21g 0.938g 35%
Calcium 66mg 400mg 33%
Vitamin A 47µg 334µg 32%
Phosphorus 254mg 444mg 27%
Potassium 520mg 1409mg 26%
Vitamin B1 0.02mg 0.315mg 25%
Protein 18.5g 9.65g 18%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Vitamin B3 3.3mg 0.813mg 16%
Carbs 0g 42.65g 14%
Iron 1.4mg 0.52mg 11%
Vitamin B6 0.41mg 0.271mg 11%
Calories 305kcal 466kcal 8%
Fats 25.1g 29.51g 7%
Vitamin K 7.8µg 7%
Folate 15µg 5µg 3%
Magnesium 60mg 70mg 2%
Copper 0.1mg 0.08mg 2%
Manganese 0.04mg 2%
Monounsaturated fat 8.32g 7.879g 1%
Protein per 100 calories 6.1g 2.1g N/A
Calories per 10 g protein 165kcal 483kcal N/A
Weight per 100 calories 33g 21g N/A
Unsaturated / Saturated Fat ratio 2 0.46 N/A
Net carbs 0g 42.65g N/A
Cholesterol 95mg 94mg 0%
Zinc 1.1mg 1.14mg 0%
Tryptophan 0.135mg 0%
Threonine 0.393mg 0%
Isoleucine 0.519mg 0%
Leucine 0.992mg 0%
Lysine 0.814mg 0%
Methionine 0.318mg 0%
Phenylalanine 0.54mg 0%
Valine 0.765mg 0%
Histidine 0.293mg 0%
Omega-3 (EPA) 1.619g N/A
Omega-3 (DHA) 2.965g N/A
Omega-3 (DPA) 0.391g 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +91.7%
Contains more WaterWater +219.9%
Contains more FatsFats +17.6%
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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -62.7%
Contains more Poly. FatPolyunsaturated fat +562%
~equal in Monounsaturated fat ~7.879g

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.