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  6. Mackerel vs. Garden cress

Mackerel vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between mackerel and garden cress

  • Mackerel has more vitamin B12, vitamin D, selenium, and phosphorus, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Mackerel covers your daily need for vitamin B12, 500% more than garden cress.
  • The amount of cholesterol in garden cress is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Cress, garden, raw.

Infographic

Mackerel vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +57.9%
Contains more ZincZinc +378.3%
Contains more PhosphorusPhosphorus +234.2%
Contains more SeleniumSelenium +8055.6%
Contains more CalciumCalcium +22.7%
Contains more PotassiumPotassium +16.5%
Contains more CopperCopper +70%
Contains less SodiumSodium -99.7%
~equal in Iron ~1.3mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +230%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +421%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +636.2%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin KVitamin K +6847.4%
Contains more FolateFolate +433.3%

All nutrients comparison - raw data values

Nutrient Mackerel Garden cress DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin K 7.8µg 541.9µg 445%
Sodium 4450mg 14mg 193%
Selenium 73.4µg 0.9µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Vitamin C 0mg 69mg 77%
Polyunsaturated fat 6.21g 0.228g 40%
Fats 25.1g 0.7g 38%
Vitamin A 47µg 346µg 33%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.023g 32%
Protein 18.5g 2.6g 32%
Phosphorus 254mg 76mg 25%
Manganese 0.553mg 24%
Monounsaturated fat 8.32g 0.239g 20%
Folate 15µg 80µg 16%
Choline 101.6mg 19.5mg 15%
Vitamin B3 3.3mg 1mg 14%
Calories 305kcal 32kcal 14%
Vitamin B6 0.41mg 0.247mg 13%
Vitamin E 2.38mg 0.7mg 11%
Zinc 1.1mg 0.23mg 8%
Copper 0.1mg 0.17mg 8%
Vitamin B1 0.02mg 0.08mg 5%
Vitamin B2 0.19mg 0.26mg 5%
Vitamin B5 0.242mg 5%
Magnesium 60mg 38mg 5%
Fiber 0g 1.1g 4%
Potassium 520mg 606mg 3%
Calcium 66mg 81mg 2%
Carbs 0g 5.5g 2%
Iron 1.4mg 1.3mg 1%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g 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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +611.5%
Contains more FatsFats +3485.7%
Contains more OtherOther +644.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +107.9%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +3381.2%
Contains more Poly. FatPolyunsaturated fat +2623.7%
Contains less Sat. FatSaturated fat -99.7%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.