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Mackerel vs. Gooseberry — In-Depth Nutrition Comparison

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What are the differences between mackerel and gooseberries?

  • Mackerel is higher in vitamin B12, selenium, phosphorus, vitamin B6, and vitamin B3, yet gooseberries are higher in vitamin C and fiber.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, salted and Gooseberries, raw types in this article.

Infographic

Mackerel vs Gooseberry infographic
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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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +164%
Contains more PotassiumPotassium +162.6%
Contains more IronIron +351.6%
Contains more CopperCopper +42.9%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +840.7%
Contains more SeleniumSelenium +12133.3%
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%
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +213.3%
Contains more Vitamin EVitamin E +543.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +1000%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +100%

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +2002.3%
Contains more FatsFats +4227.6%
Contains more OtherOther +2634.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +104.3%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +16213.7%
Contains more Poly. FatPolyunsaturated fat +1859%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Gooseberry DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 1mg 193%
Selenium 73.4µg 0.6µg 132%
Vitamin D 1006IU 126%
Vitamin D 25.2µg 126%
Polyunsaturated fat 6.21g 0.317g 39%
Fats 25.1g 0.58g 38%
Protein 18.5g 0.88g 35%
Phosphorus 254mg 27mg 32%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.038g 32%
Vitamin C 0mg 27.7mg 31%
Vitamin B6 0.41mg 0.08mg 25%
Monounsaturated fat 8.32g 0.051g 21%
Vitamin B3 3.3mg 0.3mg 19%
Choline 101.6mg 18%
Fiber 0g 4.3g 17%
Iron 1.4mg 0.31mg 14%
Calories 305kcal 44kcal 13%
Vitamin E 2.38mg 0.37mg 13%
Magnesium 60mg 10mg 12%
Vitamin B2 0.19mg 0.03mg 12%
Potassium 520mg 198mg 9%
Zinc 1.1mg 0.12mg 9%
Vitamin K 7.8µg 7%
Manganese 0.144mg 6%
Vitamin B5 0.286mg 6%
Vitamin A 47µg 15µg 4%
Calcium 66mg 25mg 4%
Copper 0.1mg 0.07mg 3%
Carbs 0g 10.18g 3%
Folate 15µg 6µg 2%
Vitamin B1 0.02mg 0.04mg 2%
Net carbs 0g 5.88g N/A
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 Gooseberry
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
13%
Gooseberry
Minerals Daily Need Coverage Score
131%
Mackerel
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Gooseberry
Gooseberry is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 4449mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 7.11g)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $6.5)

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.