Mackerel vs. Cheese sandwich — In-Depth Nutrition Comparison
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Summary of differences between mackerel and cheese sandwich
- Mackerel has more vitamin B12 and selenium, while cheese sandwich has more vitamin B1, phosphorus, vitamin B2, iron, and calcium.
- Mackerel covers your daily need for vitamin B12, 495% more than cheese sandwich.
- Mackerel contains 14 times more cholesterol than cheese sandwich. While mackerel contains 95mg of cholesterol, cheese sandwich contains only 7mg.
- Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of cheese sandwich is 54.
These are the specific foods used in this comparison Fish, mackerel, salted and Crackers, wheat, sandwich, with cheese filling.
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.
| Contains more PotassiumPotassium | +69.9% |
| Contains more ZincZinc | +26.4% |
| Contains more SeleniumSelenium | +202.1% |
| Contains more CalciumCalcium | +209.1% |
| Contains more IronIron | +87.1% |
| Contains more CopperCopper | +60% |
| Contains more PhosphorusPhosphorus | +50.4% |
| Contains less SodiumSodium | -81.1% |
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.
| Contains more Vitamin AVitamin A | +123.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +57.1% |
| Contains more Vitamin B12Vitamin B12 | +9900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1690% |
| Contains more Vitamin B2Vitamin B2 | +124.7% |
| Contains more FolateFolate | +326.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +88.8% |
| Contains more WaterWater | +1243.8% |
| Contains more OtherOther | +252.6% |
| Contains more CarbsCarbs | +∞% |
~equal in
Fats
~25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -42.2% |
| Contains more Mono. FatMonounsaturated fat | +24.4% |
| Contains more Poly. FatPolyunsaturated fat | +47.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 12µg | 0.12µg | 495% |
| Sodium | 4450mg | 839mg | 157% |
| Vitamin D | 25.2µg | 126% | |
| Vitamin D | 1006IU | 126% | |
| Selenium | 73.4µg | 24.3µg | 89% |
| Manganese | 1.083mg | 47% | |
| Cholesterol | 95mg | 7mg | 29% |
| Vitamin B1 | 0.02mg | 0.358mg | 28% |
| Polyunsaturated fat | 6.21g | 9.166g | 20% |
| Carbs | 0g | 58.2g | 19% |
| Phosphorus | 254mg | 382mg | 18% |
| Vitamin B2 | 0.19mg | 0.427mg | 18% |
| Choline | 101.6mg | 18% | |
| Protein | 18.5g | 9.8g | 17% |
| Vitamin E | 2.38mg | 16% | |
| Iron | 1.4mg | 2.62mg | 15% |
| Calcium | 66mg | 204mg | 14% |
| Saturated fat | 7.148g | 4.129g | 14% |
| Fiber | 0g | 3.1g | 12% |
| Vitamin B5 | 0.622mg | 12% | |
| Folate | 15µg | 64µg | 12% |
| Vitamin B6 | 0.41mg | 0.261mg | 11% |
| Calories | 305kcal | 497kcal | 10% |
| Copper | 0.1mg | 0.16mg | 7% |
| Vitamin K | 7.8µg | 7% | |
| Potassium | 520mg | 306mg | 6% |
| Monounsaturated fat | 8.32g | 10.351g | 5% |
| Vitamin A | 47µg | 21µg | 3% |
| Zinc | 1.1mg | 0.87mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Vitamin B3 | 3.3mg | 3.185mg | 1% |
| Magnesium | 60mg | 54mg | 1% |
| Fats | 25.1g | 25g | 0% |
| Net carbs | 0g | 55.1g | N/A |
| Tryptophan | 0.13mg | 0% | |
| Threonine | 0.298mg | 0% | |
| Isoleucine | 0.383mg | 0% | |
| Leucine | 0.698mg | 0% | |
| Lysine | 0.344mg | 0% | |
| Methionine | 0.167mg | 0% | |
| Phenylalanine | 0.472mg | 0% | |
| Valine | 0.438mg | 0% | |
| Histidine | 0.219mg | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
131%
85%
Comparison summary
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cheese sandwich contains less Sodium (difference - 3611mg)
Which food is lower in Saturated fat?
Cheese sandwich is lower in Saturated fat (difference - 3.019g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $7)
Which food is richer in minerals?
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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?
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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.