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  6. Mackerel vs. Cranberry

Mackerel vs. Cranberry — In-Depth Nutrition Comparison

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How are Mackerel and Cranberry different?

  • Mackerel is higher than Cranberry in Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B6, Vitamin B3, and Choline.
  • Mackerel covers your daily need of Vitamin B12 500% more than Cranberry.
  • Cranberry is lower in Cholesterol.

Fish, mackerel, salted and Cranberries, raw types were used in this article.

Infographic

Mackerel vs Cranberry 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.
Mackerel
Mackerel
8
:
2
Cranberry
Cranberry
Contains more Calcium +725%
Contains more Iron +508.7%
Contains more Magnesium +900%
Contains more Phosphorus +2209.1%
Contains more Potassium +550%
Contains more Zinc +1122.2%
Contains more Copper +78.6%
Contains more Selenium +73300%
Contains less Sodium -100%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +725%
Contains more Iron +508.7%
Contains more Magnesium +900%
Contains more Phosphorus +2209.1%
Contains more Potassium +550%
Contains more Zinc +1122.2%
Contains more Copper +78.6%
Contains more Selenium +73300%
Contains less Sodium -100%

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.
Mackerel
Mackerel
10
:
2
Cranberry
Cranberry
Contains more Vitamin A +149.2%
Contains more Vitamin E +80.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +3167.3%
Contains more Vitamin B6 +619.3%
Contains more Folate +1400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +56%
Contains more Vitamin C +∞%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +149.2%
Contains more Vitamin E +80.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +3167.3%
Contains more Vitamin B6 +619.3%
Contains more Folate +1400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +56%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Cranberry
Cranberry
Contains more Protein +3921.7%
Contains more Fats +19207.7%
Contains more Other +11066.7%
Contains more Carbs +∞%
Contains more Water +103.1%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +3921.7%
Contains more Fats +19207.7%
Contains more Other +11066.7%
Contains more Carbs +∞%
Contains more Water +103.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +46122.2%
Contains more Polyunsaturated fat +11190.9%
Contains less Saturated Fat -99.9%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +46122.2%
Contains more Polyunsaturated fat +11190.9%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Cranberry Opinion
Net carbs 0g 8.37g Cranberry
Protein 18.5g 0.46g Mackerel
Fats 25.1g 0.13g Mackerel
Carbs 0g 11.97g Cranberry
Calories 305kcal 46kcal Mackerel
Fructose 0.67g Cranberry
Sugar 0g 4.27g Mackerel
Fiber 0g 3.6g Cranberry
Calcium 66mg 8mg Mackerel
Iron 1.4mg 0.23mg Mackerel
Magnesium 60mg 6mg Mackerel
Phosphorus 254mg 11mg Mackerel
Potassium 520mg 80mg Mackerel
Sodium 4450mg 2mg Cranberry
Zinc 1.1mg 0.09mg Mackerel
Copper 0.1mg 0.056mg Mackerel
Manganese 0.267mg Cranberry
Selenium 73.4µg 0.1µg Mackerel
Vitamin A 157IU 63IU Mackerel
Vitamin A RAE 47µg 3µg Mackerel
Vitamin E 2.38mg 1.32mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 14mg Cranberry
Vitamin B1 0.02mg 0.012mg Mackerel
Vitamin B2 0.19mg 0.02mg Mackerel
Vitamin B3 3.3mg 0.101mg Mackerel
Vitamin B5 0.295mg Cranberry
Vitamin B6 0.41mg 0.057mg Mackerel
Folate 15µg 1µg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 5µg Mackerel
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Cholesterol 95mg 0mg Cranberry
Saturated Fat 7.148g 0.008g Cranberry
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 0.018g Mackerel
Polyunsaturated fat 6.21g 0.055g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
212%
Mackerel
11%
Cranberry
Minerals Daily Need Coverage Score
131%
Mackerel
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 4448mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 7.14g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $7)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.