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  6. Mackerel vs. Endive

Mackerel vs. Endive — In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Endive

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Phosphorus, and Vitamin B6, while Endive has more Vitamin K, and Folate.
  • Mackerel covers your daily need of Vitamin B12 500% more than Endive.
  • The amount of Cholesterol in Endive is lower.

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

Infographic

Mackerel vs Endive 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
8
:
2
Endive
Endive
Contains more Calcium +26.9%
Contains more Iron +68.7%
Contains more Magnesium +300%
Contains more Phosphorus +807.1%
Contains more Potassium +65.6%
Contains more Zinc +39.2%
Contains more Selenium +36600%
Contains less Sodium -99.5%
Equal in Copper - 0.099
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +26.9%
Contains more Iron +68.7%
Contains more Magnesium +300%
Contains more Phosphorus +807.1%
Contains more Potassium +65.6%
Contains more Zinc +39.2%
Contains more Selenium +36600%
Contains less Sodium -99.5%
Equal in Copper - 0.099

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
:
6
Endive
Endive
Contains more Vitamin E +440.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +725%
Contains more Vitamin B6 +1950%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1280.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Folate +846.7%
Contains more Vitamin K +2861.5%
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%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin E +440.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +725%
Contains more Vitamin B6 +1950%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1280.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Folate +846.7%
Contains more Vitamin K +2861.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Endive
Endive
Contains more Protein +1380%
Contains more Fats +12450%
Contains more Other +850.4%
Contains more Carbs +∞%
Contains more Water +118.1%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +1380%
Contains more Fats +12450%
Contains more Other +850.4%
Contains more Carbs +∞%
Contains more Water +118.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +207900%
Contains more Polyunsaturated fat +7037.9%
Contains less Saturated Fat -99.3%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +207900%
Contains more Polyunsaturated fat +7037.9%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Endive Opinion
Net carbs 0g 0.25g Endive
Protein 18.5g 1.25g Mackerel
Fats 25.1g 0.2g Mackerel
Carbs 0g 3.35g Endive
Calories 305kcal 17kcal Mackerel
Sugar 0g 0.25g Mackerel
Fiber 0g 3.1g Endive
Calcium 66mg 52mg Mackerel
Iron 1.4mg 0.83mg Mackerel
Magnesium 60mg 15mg Mackerel
Phosphorus 254mg 28mg Mackerel
Potassium 520mg 314mg Mackerel
Sodium 4450mg 22mg Endive
Zinc 1.1mg 0.79mg Mackerel
Copper 0.1mg 0.099mg Mackerel
Manganese 0.42mg Endive
Selenium 73.4µg 0.2µg Mackerel
Vitamin A 157IU 2167IU Endive
Vitamin A RAE 47µg 108µg Endive
Vitamin E 2.38mg 0.44mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 6.5mg Endive
Vitamin B1 0.02mg 0.08mg Endive
Vitamin B2 0.19mg 0.075mg Mackerel
Vitamin B3 3.3mg 0.4mg Mackerel
Vitamin B5 0.9mg Endive
Vitamin B6 0.41mg 0.02mg Mackerel
Folate 15µg 142µg Endive
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 231µg Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Cholesterol 95mg 0mg Endive
Saturated Fat 7.148g 0.048g Endive
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 0.004g Mackerel
Polyunsaturated fat 6.21g 0.087g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Endive
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
79%
Endive
Minerals Daily Need Coverage Score
131%
Mackerel
21%
Endive

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 4428mg)
Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 7.1g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $6.6)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.