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Mackerel vs. Minestrone — In-Depth Nutrition Comparison

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Significant differences between mackerel and minestrone

  • Mackerel is richer in vitamin B12, phosphorus, vitamin B6, vitamin B3, magnesium, and vitamin B2, while minestrone is higher in vitamin A.
  • Mackerel covers your daily vitamin B12 needs 500% more than minestrone.
  • Mackerel has 95 times more cholesterol than minestrone. Mackerel has 95mg of cholesterol, while minestrone has 1mg.
  • Minestrone has a higher glycemic index (47) than mackerel (0).

Specific food types used in this comparison are Fish, mackerel, salted and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Mackerel vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +300%
Contains more IronIron +268.4%
Contains more CopperCopper +96.1%
Contains more ZincZinc +254.8%
Contains more PhosphorusPhosphorus +1004.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.3%

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%
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +955.6%
Contains more Vitamin B3Vitamin B3 +744%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~49µg
~equal in Vitamin B1 ~0.022mg
~equal in Folate ~15µg

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +945.2%
Contains more FatsFats +2313.5%
Contains more OtherOther +1016.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +112.4%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +2769%
Contains more Poly. FatPolyunsaturated fat +1250%
Contains less Sat. FatSaturated fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Minestrone DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 254mg 182%
Selenium 73.4µg 133%
Vitamin D 25.2µg 126%
Vitamin D 1006IU 126%
Polyunsaturated fat 6.21g 0.46g 38%
Fats 25.1g 1.04g 37%
Protein 18.5g 1.77g 33%
Phosphorus 254mg 23mg 33%
Saturated fat 7.148g 0.23g 31%
Cholesterol 95mg 1mg 31%
Vitamin B6 0.41mg 0.041mg 28%
Monounsaturated fat 8.32g 0.29g 20%
Choline 101.6mg 18%
Vitamin B3 3.3mg 0.391mg 18%
Vitamin E 2.38mg 16%
Magnesium 60mg 3mg 14%
Calories 305kcal 34kcal 14%
Vitamin B2 0.19mg 0.018mg 13%
Iron 1.4mg 0.38mg 13%
Potassium 520mg 130mg 11%
Zinc 1.1mg 0.31mg 7%
Vitamin K 7.8µg 7%
Manganese 0.152mg 7%
Copper 0.1mg 0.051mg 5%
Calcium 66mg 14mg 5%
Vitamin B5 0.14mg 3%
Carbs 0g 4.66g 2%
Fiber 0g 0.4g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 4.26g N/A
Vitamin A 47µg 49µg 0%
Vitamin B1 0.02mg 0.022mg 0%
Folate 15µg 15µg 0%
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 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 Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
131%
Mackerel
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 94mg)
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 4196mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 6.918g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $7)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 47)
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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.