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Mackerel vs. Milk — In-Depth Nutrition Comparison

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Important differences between Mackerel and Milk

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin B6, Phosphorus, Vitamin B3, and Iron than Milk.
  • Mackerel's daily need coverage for Vitamin B12 is 480% more.
  • Mackerel contains 101 times more Sodium than Milk. Mackerel contains 4450mg of Sodium, while Milk contains 44mg.

The food varieties used in the comparison are Fish, mackerel, salted and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Mackerel vs Milk 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%
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +445.5%
Contains more PotassiumPotassium +246.7%
Contains more IronIron +4566.7%
Contains more CopperCopper +900%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +167.4%
Contains more SeleniumSelenium +2124.2%
Contains more CalciumCalcium +89.4%
Contains less SodiumSodium -99%

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% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Milk
2
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin DVitamin D +2000%
Contains more Vitamin B3Vitamin B3 +3448.4%
Contains more Vitamin B6Vitamin B6 +1008.1%
Contains more Vitamin B12Vitamin B12 +2453.2%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +200%
Contains more CholineCholine +474%
Contains more Vitamin AVitamin A +24.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B2 ~0.185mg

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
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +449%
Contains more FatsFats +2487.6%
Contains more OtherOther +1686.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +109.1%

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
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +2903.6%
Contains more Poly. FatPolyunsaturated fat +17642.9%
Contains less Sat. FatSaturated Fat -91.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Milk
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 Milk Opinion
Calories 305kcal 42kcal Mackerel
Protein 18.5g 3.37g Mackerel
Fats 25.1g 0.97g Mackerel
Net carbs 0g 4.99g Milk
Carbs 0g 4.99g Milk
Cholesterol 95mg 5mg Milk
Vitamin D 1006IU 48IU Mackerel
Magnesium 60mg 11mg Mackerel
Calcium 66mg 125mg Milk
Potassium 520mg 150mg Mackerel
Iron 1.4mg 0.03mg Mackerel
Sugar 0g 5.2g Mackerel
Copper 0.1mg 0.01mg Mackerel
Zinc 1.1mg 0.42mg Mackerel
Phosphorus 254mg 95mg Mackerel
Sodium 4450mg 44mg Milk
Vitamin A 157IU 196IU Milk
Vitamin A 47µg 58µg Milk
Vitamin E 2.38mg 0.01mg Mackerel
Vitamin D 25.2µg 1.2µg Mackerel
Manganese 0.003mg Milk
Selenium 73.4µg 3.3µg Mackerel
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.19mg 0.185mg Mackerel
Vitamin B3 3.3mg 0.093mg Mackerel
Vitamin B5 0.361mg Milk
Vitamin B6 0.41mg 0.037mg Mackerel
Vitamin B12 12µg 0.47µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Folate 15µg 5µg Mackerel
Choline 101.6mg 17.7mg Mackerel
Saturated Fat 7.148g 0.633g Milk
Monounsaturated Fat 8.32g 0.277g Mackerel
Polyunsaturated fat 6.21g 0.035g Mackerel
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - ALA 0.004g Milk
Omega-3 - DPA 0.391g 0g Mackerel
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Milk
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
200%
Mackerel
15%
Milk
Minerals Daily Need Coverage Score
131%
Mackerel
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 4406mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 6.515g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $6.4)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 31)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.