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  6. Mackerel vs. Crouton

Mackerel vs. Crouton — In-Depth Nutrition Comparison

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Important differences between Mackerel and Crouton

  • Mackerel has more Vitamin B12, Selenium, and Vitamin B6, however, Crouton is richer in Vitamin B1, Iron, Folate, and Fiber.
  • Mackerel's daily need coverage for Vitamin B12 is 500% more.

The food varieties used in the comparison are Fish, mackerel, salted and Croutons, plain.

Infographic

Mackerel vs Crouton 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
5
:
5
Crouton
Crouton
Contains more Magnesium +93.5%
Contains more Phosphorus +120.9%
Contains more Potassium +319.4%
Contains more Zinc +23.6%
Contains more Selenium +95.7%
Contains more Calcium +15.2%
Contains more Iron +191.4%
Contains less Sodium -84.3%
Contains more Copper +63%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Magnesium +93.5%
Contains more Phosphorus +120.9%
Contains more Potassium +319.4%
Contains more Zinc +23.6%
Contains more Selenium +95.7%
Contains more Calcium +15.2%
Contains more Iron +191.4%
Contains less Sodium -84.3%
Contains more Copper +63%

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
6
:
5
Crouton
Crouton
Contains more Vitamin A +∞%
Contains more Vitamin B6 +1476.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +3015%
Contains more Vitamin B2 +43.2%
Contains more Vitamin B3 +64.8%
Contains more Folate +780%
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%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +1476.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +3015%
Contains more Vitamin B2 +43.2%
Contains more Vitamin B3 +64.8%
Contains more Folate +780%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
4
:
1
Crouton
Crouton
Contains more Protein +55.5%
Contains more Fats +280.3%
Contains more Water +681.8%
Contains more Other +436%
Contains more Carbs +∞%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Protein +55.5%
Contains more Fats +280.3%
Contains more Water +681.8%
Contains more Other +436%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Crouton
Crouton
Contains more Monounsaturated Fat +172%
Contains more Polyunsaturated fat +387.8%
Contains less Saturated Fat -78.9%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains more Monounsaturated Fat +172%
Contains more Polyunsaturated fat +387.8%
Contains less Saturated Fat -78.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Crouton Opinion
Net carbs 0g 68.4g Crouton
Protein 18.5g 11.9g Mackerel
Fats 25.1g 6.6g Mackerel
Carbs 0g 73.5g Crouton
Calories 305kcal 407kcal Crouton
Fiber 0g 5.1g Crouton
Calcium 66mg 76mg Crouton
Iron 1.4mg 4.08mg Crouton
Magnesium 60mg 31mg Mackerel
Phosphorus 254mg 115mg Mackerel
Potassium 520mg 124mg Mackerel
Sodium 4450mg 698mg Crouton
Zinc 1.1mg 0.89mg Mackerel
Copper 0.1mg 0.163mg Crouton
Manganese 0.5mg Crouton
Selenium 73.4µg 37.5µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin B1 0.02mg 0.623mg Crouton
Vitamin B2 0.19mg 0.272mg Crouton
Vitamin B3 3.3mg 5.439mg Crouton
Vitamin B5 0.429mg Crouton
Vitamin B6 0.41mg 0.026mg Mackerel
Folate 15µg 132µg Crouton
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.14mg Crouton
Threonine 0.337mg Crouton
Isoleucine 0.456mg Crouton
Leucine 0.832mg Crouton
Lysine 0.278mg Crouton
Methionine 0.211mg Crouton
Phenylalanine 0.586mg Crouton
Valine 0.514mg Crouton
Histidine 0.255mg Crouton
Cholesterol 95mg 0mg Crouton
Saturated Fat 7.148g 1.51g Crouton
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 3.059g Mackerel
Polyunsaturated fat 6.21g 1.273g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Crouton
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
38%
Crouton
Minerals Daily Need Coverage Score
131%
Mackerel
70%
Crouton

Comparison summary

Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Crouton
Crouton contains less Sodium (difference - 3752mg)
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Crouton
Crouton is lower in Saturated Fat (difference - 5.638g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $5.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.