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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
6
:
2
Milk
Milk
Contains more Iron +4566.7%
Contains more Magnesium +445.5%
Contains more Phosphorus +167.4%
Contains more Potassium +246.7%
Contains more Zinc +161.9%
Contains more Copper +900%
Contains more Calcium +89.4%
Contains less Sodium -99%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 38% 2% 8% 41% 14% 6% 12% 4%
Contains more Iron +4566.7%
Contains more Magnesium +445.5%
Contains more Phosphorus +167.4%
Contains more Potassium +246.7%
Contains more Zinc +161.9%
Contains more Copper +900%
Contains more Calcium +89.4%
Contains less Sodium -99%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
8
:
2
Milk
Milk
Contains more Vitamin E +23700%
Contains more Vitamin D +2000%
Contains more Vitamin B3 +3448.4%
Contains more Vitamin B6 +1008.1%
Contains more Folate +200%
Contains more Vitamin B12 +2453.2%
Contains more Vitamin K +7700%
Contains more Vitamin A +24.8%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.185
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +23700%
Contains more Vitamin D +2000%
Contains more Vitamin B3 +3448.4%
Contains more Vitamin B6 +1008.1%
Contains more Folate +200%
Contains more Vitamin B12 +2453.2%
Contains more Vitamin K +7700%
Contains more Vitamin A +24.8%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Milk
Milk
Contains more Protein +449%
Contains more Fats +2487.6%
Contains more Other +1686.7%
Contains more Carbs +∞%
Contains more Water +109.1%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Milk
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 Protein +449%
Contains more Fats +2487.6%
Contains more Other +1686.7%
Contains more Carbs +∞%
Contains more Water +109.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +2903.6%
Contains more Polyunsaturated fat +17642.9%
Contains less Saturated Fat -91.1%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +2903.6%
Contains more Polyunsaturated fat +17642.9%
Contains less Saturated Fat -91.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Milk
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 0g 4.99g Milk
Protein 18.5g 3.37g Mackerel
Fats 25.1g 0.97g Mackerel
Carbs 0g 4.99g Milk
Calories 305kcal 42kcal Mackerel
Sugar 0g 5.2g Mackerel
Calcium 66mg 125mg Milk
Iron 1.4mg 0.03mg Mackerel
Magnesium 60mg 11mg Mackerel
Phosphorus 254mg 95mg Mackerel
Potassium 520mg 150mg Mackerel
Sodium 4450mg 44mg Milk
Zinc 1.1mg 0.42mg Mackerel
Copper 0.1mg 0.01mg Mackerel
Vitamin A 157IU 196IU Milk
Vitamin A RAE 47µg 58µg Milk
Vitamin E 2.38mg 0.01mg Mackerel
Vitamin D 1006IU 48IU Mackerel
Vitamin D 25.2µg 1.2µg 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
Folate 15µg 5µg Mackerel
Vitamin B12 12µg 0.47µg Mackerel
Vitamin K 7.8µg 0.1µg 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
Cholesterol 95mg 5mg Milk
Saturated Fat 7.148g 0.633g Milk
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 0.277g Mackerel
Polyunsaturated fat 6.21g 0.035g Mackerel
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
212%
Mackerel
16%
Milk
Minerals Daily Need Coverage Score
114%
Mackerel
15%
Milk

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 4406mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 90mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.