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  6. Mackerel vs. Ladyfinger

Mackerel vs. Ladyfinger — In-Depth Nutrition Comparison

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Summary of differences between mackerel and ladyfinger

  • Mackerel has more vitamin B12, vitamin B6, and potassium, while ladyfinger has more iron, vitamin B1, vitamin B2, and folate.
  • Mackerel covers your daily need for vitamin B12, 469% more than ladyfinger.
  • Mackerel contains 30 times more sodium than ladyfinger. While mackerel contains 4450mg of sodium, ladyfinger contains only 147mg.

These are the specific foods used in this comparison Fish, mackerel, salted and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Mackerel vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +40.4%
Contains more PotassiumPotassium +360.2%
Contains more PhosphorusPhosphorus +46.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +155.7%
Contains less SodiumSodium -96.7%
~equal in Copper ~0.095mg
~equal in Zinc ~1.14mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +56.8%
Contains more Vitamin B6Vitamin B6 +236.1%
Contains more Vitamin B12Vitamin B12 +1500%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +255.3%
Contains more Vitamin B1Vitamin B1 +1320%
Contains more Vitamin B2Vitamin B2 +125.3%
Contains more FolateFolate +413.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Ladyfinger DV% diff.
Vitamin B12 12µg 0.75µg 469%
Sodium 4450mg 147mg 187%
Selenium 73.4µg 133%
Vitamin D 25.2µg 126%
Vitamin D 1006IU 126%
Cholesterol 95mg 221mg 42%
Polyunsaturated fat 6.21g 1.423g 32%
Iron 1.4mg 3.58mg 27%
Fats 25.1g 9.1g 25%
Vitamin B1 0.02mg 0.284mg 22%
Vitamin B5 1.116mg 22%
Vitamin B6 0.41mg 0.122mg 22%
Carbs 0g 59.7g 20%
Saturated fat 7.148g 3.022g 19%
Choline 101.6mg 18%
Vitamin B2 0.19mg 0.428mg 18%
Protein 18.5g 10.6g 16%
Folate 15µg 77µg 16%
Vitamin E 2.38mg 16%
Vitamin A 47µg 167µg 13%
Phosphorus 254mg 173mg 12%
Potassium 520mg 113mg 12%
Monounsaturated fat 8.32g 3.745g 11%
Magnesium 60mg 12mg 11%
Manganese 0.24mg 10%
Vitamin B3 3.3mg 2.104mg 7%
Vitamin K 7.8µg 7%
Fiber 0g 1g 4%
Calories 305kcal 363kcal 3%
Calcium 66mg 47mg 2%
Copper 0.1mg 0.095mg 1%
Net carbs 0g 58.7g N/A
Zinc 1.1mg 1.14mg 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 1.619g 0.004g N/A
Omega-3 - DHA 2.965g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +74.5%
Contains more FatsFats +175.8%
Contains more WaterWater +120.5%
Contains more OtherOther +1118.2%
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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Mono. FatMonounsaturated fat +122.2%
Contains more Poly. FatPolyunsaturated fat +336.4%
Contains less Sat. FatSaturated fat -57.7%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.