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Mackerel vs. Marmalade — In-Depth Nutrition Comparison

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Summary of differences between mackerel and marmalade

  • The amount of vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and choline in mackerel is higher than in marmalade.
  • Mackerel covers your daily need for vitamin B12, 500% more than marmalade.
  • The amount of saturated fat in marmalade is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of marmalade is 43.

These are the specific foods used in this comparison Fish, mackerel, salted and Marmalade, orange.

Infographic

Mackerel vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +2900%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +1305.4%
Contains more IronIron +833.3%
Contains more ZincZinc +2650%
Contains more PhosphorusPhosphorus +6250%
Contains more SeleniumSelenium +12133.3%
Contains less SodiumSodium -98.7%
~equal in Copper ~0.09mg

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin AVitamin A +1466.7%
Contains more Vitamin EVitamin E +3866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +6246.2%
Contains more Vitamin B6Vitamin B6 +2057.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +3286.7%
Contains more Vitamin CVitamin C +∞%

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +6066.7%
Contains more FatsFats +∞%
Contains more WaterWater +29.5%
Contains more OtherOther +6600%
Contains more CarbsCarbs +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Marmalade DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 56mg 191%
Selenium 73.4µg 0.6µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Polyunsaturated fat 6.21g 0g 41%
Fats 25.1g 0g 39%
Phosphorus 254mg 4mg 36%
Protein 18.5g 0.3g 36%
Saturated fat 7.148g 0g 32%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.019mg 30%
Carbs 0g 66.3g 22%
Monounsaturated fat 8.32g 0g 21%
Vitamin B3 3.3mg 0.052mg 20%
Choline 101.6mg 3mg 18%
Iron 1.4mg 0.15mg 16%
Vitamin E 2.38mg 0.06mg 15%
Potassium 520mg 37mg 14%
Magnesium 60mg 2mg 14%
Vitamin B2 0.19mg 0.025mg 13%
Zinc 1.1mg 0.04mg 10%
Vitamin K 7.8µg 0µg 7%
Vitamin A 47µg 3µg 5%
Vitamin C 0mg 4.8mg 5%
Calcium 66mg 38mg 3%
Fiber 0g 0.7g 3%
Calories 305kcal 246kcal 3%
Folate 15µg 9µg 2%
Vitamin B1 0.02mg 0.005mg 1%
Manganese 0.02mg 1%
Copper 0.1mg 0.09mg 1%
Net carbs 0g 65.6g N/A
Sugar 0g 60g N/A
Vitamin B5 0.015mg 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%
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 Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
131%
Mackerel
7%
Marmalade

Comparison summary

Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 4394mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 7.148g)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $4.8)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 60g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 43)
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

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.