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Mackerel vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are mackerel and chinese broccoli different?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, and phosphorus; however, chinese broccoli is richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • Chinese broccoli has less cholesterol.
  • Mackerel has a lower glycemic index (0) than chinese broccoli (32).

Fish, mackerel, salted and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Mackerel vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +99.2%
Contains more IronIron +150%
Contains more CopperCopper +63.9%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +519.5%
Contains more SeleniumSelenium +5546.2%
Contains more CalciumCalcium +51.5%
Contains less SodiumSodium -99.8%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +395.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B3Vitamin B3 +655.1%
Contains more Vitamin B6Vitamin B6 +485.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +301.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +74.5%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin KVitamin K +987.2%
Contains more FolateFolate +560%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1522.8%
Contains more FatsFats +3386.1%
Contains more OtherOther +1596.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +117.5%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +16540%
Contains more Poly. FatPolyunsaturated fat +1781.8%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Chinese broccoli DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 7mg 193%
Selenium 73.4µg 1.3µg 131%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Vitamin K 7.8µg 84.8µg 64%
Polyunsaturated fat 6.21g 0.33g 39%
Fats 25.1g 0.72g 38%
Protein 18.5g 1.14g 35%
Saturated fat 7.148g 0.11g 32%
Cholesterol 95mg 0mg 32%
Vitamin C 0mg 28.2mg 31%
Phosphorus 254mg 41mg 30%
Vitamin B6 0.41mg 0.07mg 26%
Folate 15µg 99µg 21%
Monounsaturated fat 8.32g 0.05g 21%
Vitamin B3 3.3mg 0.437mg 18%
Calories 305kcal 22kcal 14%
Choline 101.6mg 25.3mg 14%
Vitamin E 2.38mg 0.48mg 13%
Manganese 0.264mg 11%
Iron 1.4mg 0.56mg 11%
Fiber 0g 2.5g 10%
Magnesium 60mg 18mg 10%
Potassium 520mg 261mg 8%
Zinc 1.1mg 0.39mg 6%
Vitamin B1 0.02mg 0.095mg 6%
Vitamin A 47µg 82µg 4%
Copper 0.1mg 0.061mg 4%
Vitamin B5 0.159mg 3%
Calcium 66mg 100mg 3%
Vitamin B2 0.19mg 0.146mg 3%
Carbs 0g 3.81g 1%
Net carbs 0g 1.31g N/A
Sugar 0g 0.84g N/A
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?

ok
ok
is better in case of low diet
Mackerel Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
131%
Mackerel
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 4443mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 7.038g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $7)
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

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.