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  6. Mackerel vs. Cream of mushroom soup

Mackerel vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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Summary of differences between mackerel and cream of mushroom soup

  • The amount of vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and choline in mackerel is higher than in cream of mushroom soup.
  • Mackerel covers your daily need for vitamin B12, 500% more than cream of mushroom soup.

These are the specific foods used in this comparison Fish, mackerel, salted and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Mackerel vs Cream of mushroom soup 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 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +2900%
Contains more CalciumCalcium +842.9%
Contains more PotassiumPotassium +1577.4%
Contains more IronIron +1455.6%
Contains more CopperCopper +525%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +2016.7%
Contains more SeleniumSelenium +5142.9%
Contains less SodiumSodium -92.4%

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% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin EVitamin E +891.7%
Contains more Vitamin DVitamin D +25100%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +2275%
Contains more Vitamin B3Vitamin B3 +1852.7%
Contains more Vitamin B6Vitamin B6 +5757.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +2061.7%
Contains more Vitamin KVitamin K +23.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Cream of mushroom soup DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 340mg 179%
Selenium 73.4µg 1.4µg 131%
Vitamin D 25.2µg 0.1µg 126%
Vitamin D 1006IU 4IU 125%
Protein 18.5g 0.66g 36%
Phosphorus 254mg 12mg 35%
Fats 25.1g 2.59g 35%
Polyunsaturated fat 6.21g 1.42g 32%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.007mg 31%
Saturated fat 7.148g 0.472g 30%
Vitamin B3 3.3mg 0.169mg 20%
Monounsaturated fat 8.32g 0.597g 19%
Choline 101.6mg 4.7mg 18%
Iron 1.4mg 0.09mg 16%
Potassium 520mg 31mg 14%
Vitamin B2 0.19mg 0.008mg 14%
Magnesium 60mg 2mg 14%
Vitamin E 2.38mg 0.24mg 14%
Calories 305kcal 39kcal 13%
Zinc 1.1mg 0.06mg 9%
Copper 0.1mg 0.016mg 9%
Calcium 66mg 7mg 6%
Vitamin A 47µg 1µg 5%
Folate 15µg 1µg 4%
Vitamin K 7.8µg 9.6µg 2%
Manganese 0.018mg 1%
Vitamin B1 0.02mg 0.006mg 1%
Vitamin B5 0.072mg 1%
Fiber 0g 0.3g 1%
Carbs 0g 3.33g 1%
Net carbs 0g 3.03g N/A
Sugar 0g 0.2g 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

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
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +2703%
Contains more FatsFats +869.1%
Contains more OtherOther +1295.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +115%

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
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains more Mono. FatMonounsaturated fat +1293.6%
Contains more Poly. FatPolyunsaturated fat +337.3%
Contains less Sat. FatSaturated fat -93.4%

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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.