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  6. Mackerel vs. Sea bass

Mackerel vs. Sea bass — In-Depth Nutrition Comparison

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How are mackerel and sea bass different?

  • Mackerel is richer in vitamin B12, selenium, vitamin B2, copper, potassium, and zinc, while sea bass is higher in vitamin B1.
  • Mackerel covers your daily need for vitamin B12, 316% more than sea bass.
  • Mackerel contains 51 times more sodium than sea bass. Mackerel contains 4450mg of sodium, while sea bass contains 88mg.

Fish, mackerel, salted and Fish, bass, striped, cooked, dry heat types were used in this article.

Infographic

Mackerel vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +247.4%
Contains more PotassiumPotassium +58.5%
Contains more IronIron +29.6%
Contains more CopperCopper +150%
Contains more ZincZinc +115.7%
Contains more SeleniumSelenium +56.8%
Contains less SodiumSodium -98%
~equal in Phosphorus ~254mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 10% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +51.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +413.5%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin B12Vitamin B12 +172.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +475%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Sea bass DV% diff.
Vitamin B12 12µg 4.41µg 316%
Sodium 4450mg 88mg 190%
Vitamin D* 1006 IU 126%
Vitamin D 25.2µg 126%
Selenium 73.4µg 46.8µg 48%
Polyunsaturated fat 6.21g 1.005g 35%
Fats 25.1g 2.99g 34%
Saturated fat 7.148g 0.65g 30%
Monounsaturated fat 8.32g 0.846g 19%
Choline 101.6mg 18%
Vitamin B5 0.865mg 17%
Vitamin E 2.38mg 16%
Vitamin B2 0.19mg 0.037mg 12%
Calories 305kcal 124kcal 9%
Protein 18.5g 22.73g 8%
Vitamin B1 0.02mg 0.115mg 8%
Copper 0.1mg 0.04mg 7%
Vitamin K 7.8µg 7%
Potassium 520mg 328mg 6%
Calcium 66mg 19mg 5%
Zinc 1.1mg 0.51mg 5%
Vitamin B3 3.3mg 2.558mg 5%
Vitamin B6 0.41mg 0.346mg 5%
Iron 1.4mg 1.08mg 4%
Cholesterol 95mg 103mg 3%
Magnesium 60mg 51mg 2%
Vitamin A 47µg 31µg 2%
Manganese 0.019mg 1%
Folate 15µg 10µg 1%
Protein per 100 calories 6.1g 18g N/A
Calories per 10 g protein 165kcal 55kcal N/A
Weight per 100 calories 33g 81g N/A
Unsaturated / Saturated Fat ratio 2 2.8 N/A
Phosphorus 254mg 254mg 0%
Tryptophan 0.255mg 0%
Threonine 0.997mg 0%
Isoleucine 1.047mg 0%
Leucine 1.848mg 0%
Lysine 2.088mg 0%
Methionine 0.673mg 0%
Phenylalanine 0.887mg 0%
Valine 1.171mg 0%
Histidine 0.669mg 0%
Omega-3 - EPA 1.619g 0.217g N/A
Omega-3 - DHA 2.965g 0.75g N/A
Omega-3 - DPA 0.391g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +739.5%
Contains more OtherOther +1356.5%
Contains more ProteinProtein +22.9%
Contains more WaterWater +70.6%
~equal in Carbs ~0g

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +883.5%
Contains more Poly. FatPolyunsaturated fat +517.9%
Contains less Sat. FatSaturated fat -90.9%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.