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  6. Mackerel vs. Crackers

Mackerel vs. Crackers — In-Depth Nutrition Comparison

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How are mackerel and crackers different?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, and vitamin B6; however, crackers are richer in vitamin K, vitamin B1, iron, and vitamin B2.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • Crackers have less cholesterol.
  • Mackerel has a lower glycemic index (0) than crackers (63).

Fish, mackerel, salted and Crackers, standard snack-type, regular are the varieties used in this article.

Infographic

Mackerel vs Crackers 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% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +340.7%
Contains more ZincZinc +124.5%
Contains more SeleniumSelenium +995.5%
Contains more CalciumCalcium +81.8%
Contains more IronIron +187.9%
Contains less SodiumSodium -83.7%
~equal in Copper ~0.104mg
~equal in Phosphorus ~248mg

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +550.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +958.3%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B1Vitamin B1 +1980%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin KVitamin K +788.5%
Contains more FolateFolate +513.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Crackers DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 726mg 162%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Selenium 73.4µg 6.7µg 121%
Vitamin K 7.8µg 69.3µg 51%
Polyunsaturated fat 6.21g 13.137g 46%
Vitamin B1 0.02mg 0.416mg 33%
Iron 1.4mg 4.03mg 33%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.063mg 27%
Protein 18.5g 6.64g 24%
Manganese 0.491mg 21%
Starch 49.69g 20%
Vitamin B2 0.19mg 0.456mg 20%
Carbs 0g 61.3g 20%
Folate 15µg 92µg 19%
Choline 101.6mg 9.6mg 17%
Potassium 520mg 118mg 12%
Magnesium 60mg 18mg 10%
Calories 305kcal 510kcal 10%
Fiber 0g 2.3g 9%
Vitamin B5 0.417mg 8%
Saturated fat 7.148g 5.562g 7%
Vitamin B3 3.3mg 4.352mg 7%
Zinc 1.1mg 0.49mg 6%
Vitamin A 47µg 0µg 5%
Calcium 66mg 120mg 5%
Vitamin E 2.38mg 3.03mg 4%
Monounsaturated fat 8.32g 6.553g 4%
Fats 25.1g 26.43g 2%
Phosphorus 254mg 248mg 1%
Net carbs 0g 59g N/A
Sugar 0g 8.18g N/A
Copper 0.1mg 0.104mg 0%
Trans fat 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +178.6%
Contains more WaterWater +1269.4%
Contains more OtherOther +438.2%
Contains more CarbsCarbs +∞%
~equal in Fats ~26.43g

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% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains more Mono. FatMonounsaturated fat +27%
Contains less Sat. FatSaturated fat -22.2%
Contains more Poly. FatPolyunsaturated fat +111.5%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.