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  6. Mackerel vs. Coconut milk

Mackerel vs. Coconut milk — In-Depth Nutrition Comparison

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What are the differences between mackerel and coconut milk?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and choline, yet coconut milk is higher in copper.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The amount of cholesterol in coconut milk is lower.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, salted and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this article.

Infographic

Mackerel vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +97.7%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +154%
Contains more SeleniumSelenium +1083.9%
Contains more IronIron +17.1%
Contains more CopperCopper +166%
Contains less SodiumSodium -99.7%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1486.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +334.2%
Contains more Vitamin B6Vitamin B6 +1142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +7700%
Contains more CholineCholine +1095.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +30%
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Mackerel Coconut milk DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 15mg 193%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 6.2µg 122%
Saturated fat 7.148g 21.14g 64%
Polyunsaturated fat 6.21g 0.261g 40%
Manganese 0.916mg 40%
Protein 18.5g 2.29g 32%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.033mg 29%
Phosphorus 254mg 100mg 22%
Copper 0.1mg 0.266mg 18%
Monounsaturated fat 8.32g 1.014g 18%
Choline 101.6mg 8.5mg 17%
Vitamin B3 3.3mg 0.76mg 16%
Vitamin E 2.38mg 0.15mg 15%
Vitamin B2 0.19mg 0mg 15%
Fiber 0g 2.2g 9%
Potassium 520mg 263mg 8%
Vitamin K 7.8µg 0.1µg 6%
Vitamin A 47µg 0µg 5%
Calcium 66mg 16mg 5%
Magnesium 60mg 37mg 5%
Vitamin B5 0.183mg 4%
Calories 305kcal 230kcal 4%
Zinc 1.1mg 0.67mg 4%
Iron 1.4mg 1.64mg 3%
Vitamin C 0mg 2.8mg 3%
Carbs 0g 5.54g 2%
Fats 25.1g 23.84g 2%
Vitamin B1 0.02mg 0.026mg 1%
Net carbs 0g 3.34g N/A
Sugar 0g 3.34g N/A
Folate 15µg 16µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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

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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +707.9%
Contains more OtherOther +1787.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.3%
~equal in Fats ~23.84g

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +720.5%
Contains more Poly. FatPolyunsaturated fat +2279.3%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.