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Mackerel vs. Gratin — In-Depth Nutrition Comparison

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Summary of differences between mackerel and gratin

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and vitamin B3, while gratin has more vitamin C.
  • Mackerel covers your daily need for vitamin B12, 500% more than gratin.
  • The amount of sodium in gratin is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Mackerel vs Gratin 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%
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +118.8%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +124.8%
Contains more SeleniumSelenium +2618.5%
Contains more CalciumCalcium +80.3%
Contains more CopperCopper +60%
Contains less SodiumSodium -90.3%

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%
Gratin
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +232.3%
Contains more Vitamin B6Vitamin B6 +135.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +36.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +36.2%
Contains more Vitamin B1Vitamin B1 +220%

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
Gratin
2
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +265.6%
Contains more FatsFats +230.7%
Contains more OtherOther +544.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.1%

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
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains more Mono. FatMonounsaturated fat +287.2%
Contains more Poly. FatPolyunsaturated fat +2150%
Contains less Sat. FatSaturated fat -33.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Gratin DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 433mg 175%
Selenium 73.4µg 2.7µg 129%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.276g 40%
Fats 25.1g 7.59g 27%
Protein 18.5g 5.06g 27%
Cholesterol 95mg 23mg 24%
Phosphorus 254mg 113mg 20%
Choline 101.6mg 18%
Vitamin B6 0.41mg 0.174mg 18%
Vitamin E 2.38mg 16%
Monounsaturated fat 8.32g 2.149g 15%
Vitamin B3 3.3mg 0.993mg 14%
Vitamin C 0mg 9.9mg 11%
Saturated fat 7.148g 4.733g 11%
Iron 1.4mg 0.64mg 10%
Magnesium 60mg 20mg 10%
Calories 305kcal 132kcal 9%
Vitamin B5 0.387mg 8%
Manganese 0.161mg 7%
Vitamin K 7.8µg 7%
Copper 0.1mg 0.16mg 7%
Fiber 0g 1.8g 7%
Vitamin B2 0.19mg 0.116mg 6%
Calcium 66mg 119mg 5%
Vitamin B1 0.02mg 0.064mg 4%
Zinc 1.1mg 0.69mg 4%
Potassium 520mg 396mg 4%
Carbs 0g 11.27g 4%
Vitamin A 47µg 64µg 2%
Folate 15µg 11µg 1%
Net carbs 0g 9.47g N/A
Tryptophan 0.07mg 0%
Threonine 0.192mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.381mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.254mg 0%
Valine 0.325mg 0%
Histidine 0.151mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Gratin
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
14%
Gratin
Minerals Daily Need Coverage Score
131%
Mackerel
32%
Gratin

Comparison summary

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?
Gratin
Gratin is lower in Cholesterol (difference - 72mg)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Gratin
Gratin contains less Sodium (difference - 4017mg)
Which food is lower in Saturated fat?
Gratin
Gratin is lower in Saturated fat (difference - 2.415g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $7)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.