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  6. Mackerel vs. Dried fruit

Mackerel vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between mackerel and dried fruit

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, and vitamin B6; however, dried fruit is richer in fiber and copper.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Dried fruit contains less cholesterol.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Apricots, dried, sulfured, uncooked.

Infographic

Mackerel vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +20%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +257.7%
Contains more SeleniumSelenium +3236.4%
Contains more PotassiumPotassium +123.5%
Contains more IronIron +90%
Contains more CopperCopper +243%
Contains less SodiumSodium -99.8%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +156.8%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +151.6%
Contains more FolateFolate +50%
Contains more CholineCholine +630.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +283%
Contains more Vitamin EVitamin E +81.9%

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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +445.7%
Contains more FatsFats +4821.6%
Contains more WaterWater +39.2%
Contains more OtherOther +421.4%
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +11143.2%
Contains more Poly. FatPolyunsaturated fat +8291.9%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Dried fruit DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 10mg 193%
Selenium 73.4µg 2.2µg 129%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.074g 41%
Fats 25.1g 0.51g 38%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.017g 32%
Protein 18.5g 3.39g 30%
Fiber 0g 7.3g 29%
Copper 0.1mg 0.343mg 27%
Phosphorus 254mg 71mg 26%
Carbs 0g 62.64g 21%
Monounsaturated fat 8.32g 0.074g 21%
Vitamin B6 0.41mg 0.143mg 21%
Potassium 520mg 1162mg 19%
Iron 1.4mg 2.66mg 16%
Choline 101.6mg 13.9mg 16%
Fructose 12.47g 16%
Vitamin A 47µg 180µg 15%
Vitamin E 2.38mg 4.33mg 13%
Manganese 0.235mg 10%
Vitamin B5 0.516mg 10%
Vitamin B2 0.19mg 0.074mg 9%
Magnesium 60mg 32mg 7%
Zinc 1.1mg 0.39mg 6%
Vitamin K 7.8µg 3.1µg 4%
Vitamin B3 3.3mg 2.589mg 4%
Calories 305kcal 241kcal 3%
Vitamin C 0mg 1mg 1%
Folate 15µg 10µg 1%
Calcium 66mg 55mg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Vitamin B1 0.02mg 0.015mg 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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 Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
131%
Mackerel
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4440mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 7.131g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $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.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.