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Mackerel vs. Dates — In-Depth Nutrition Comparison

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What are the differences between mackerel and dates?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and choline, yet dates are higher in fiber.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The amount of cholesterol in dates is lower.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, salted and Dates, deglet noor types in this article.

Infographic

Mackerel vs Dates 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%
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +69.2%
Contains more IronIron +37.3%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +309.7%
Contains more SeleniumSelenium +2346.7%
Contains more PotassiumPotassium +26.2%
Contains more CopperCopper +106%
Contains less SodiumSodium -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.
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%
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4660%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +187.9%
Contains more Vitamin B3Vitamin B3 +159%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +188.9%
Contains more CholineCholine +1512.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more FolateFolate +26.7%

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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +655.1%
Contains more FatsFats +6335.9%
Contains more WaterWater +109.4%
Contains more OtherOther +737.5%
Contains more CarbsCarbs +∞%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +23011.1%
Contains more Poly. FatPolyunsaturated fat +32584.2%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Dates DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 2mg 193%
Selenium 73.4µg 3µg 128%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Polyunsaturated fat 6.21g 0.019g 41%
Fats 25.1g 0.39g 38%
Fiber 0g 8g 32%
Saturated fat 7.148g 0.032g 32%
Protein 18.5g 2.45g 32%
Cholesterol 95mg 0mg 32%
Phosphorus 254mg 62mg 27%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Monounsaturated fat 8.32g 0.036g 21%
Vitamin B6 0.41mg 0.165mg 19%
Choline 101.6mg 6.3mg 17%
Vitamin E 2.38mg 0.05mg 16%
Vitamin B3 3.3mg 1.274mg 13%
Copper 0.1mg 0.206mg 12%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Vitamin B2 0.19mg 0.066mg 10%
Zinc 1.1mg 0.29mg 7%
Vitamin A 47µg 0µg 5%
Iron 1.4mg 1.02mg 5%
Potassium 520mg 656mg 4%
Magnesium 60mg 43mg 4%
Vitamin K 7.8µg 2.7µg 4%
Vitamin B1 0.02mg 0.052mg 3%
Calcium 66mg 39mg 3%
Calories 305kcal 282kcal 1%
Folate 15µg 19µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
172%
Mackerel
12%
Dates
Minerals Daily Need Coverage Score
131%
Mackerel
29%
Dates

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 42)
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 is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 4448mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 7.116g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.