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Mackerel vs. Mustard — In-Depth Nutrition Comparison

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What are the main differences between mackerel and mustard?

  • Mackerel is richer in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and vitamin B3, yet mustard is richer in fiber.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Mustard contains less cholesterol.
  • Mackerel has a lower glycemic index than mustard.

We used Fish, mackerel, salted and Mustard, prepared, yellow types in this comparison.

Infographic

Mackerel vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +242.1%
Contains more CopperCopper +35.1%
Contains more ZincZinc +71.9%
Contains more PhosphorusPhosphorus +135.2%
Contains more SeleniumSelenium +119.1%
Contains more IronIron +15%
Contains less SodiumSodium -75.2%
~equal in Calcium ~63mg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +840%
Contains more Vitamin EVitamin E +561.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B3Vitamin B3 +484.1%
Contains more Vitamin B6Vitamin B6 +485.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +457.1%
Contains more FolateFolate +114.3%
Contains more CholineCholine +353.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +785%

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +394.7%
Contains more FatsFats +651.5%
Contains more OtherOther +297.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +94.7%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +281.3%
Contains more Poly. FatPolyunsaturated fat +702.3%
Contains less Sat. FatSaturated fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Mustard
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 Mustard DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 1104mg 145%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Selenium 73.4µg 33.5µg 73%
Polyunsaturated fat 6.21g 0.774g 36%
Fats 25.1g 3.34g 33%
Saturated fat 7.148g 0.214g 32%
Cholesterol 95mg 0mg 32%
Protein 18.5g 3.74g 30%
Vitamin B6 0.41mg 0.07mg 26%
Phosphorus 254mg 108mg 21%
Manganese 0.422mg 18%
Vitamin B3 3.3mg 0.565mg 17%
Fiber 0g 4g 16%
Monounsaturated fat 8.32g 2.182g 15%
Choline 101.6mg 22.4mg 14%
Vitamin B1 0.02mg 0.177mg 13%
Vitamin E 2.38mg 0.36mg 13%
Calories 305kcal 60kcal 12%
Potassium 520mg 152mg 11%
Vitamin B2 0.19mg 0.07mg 9%
Vitamin K 7.8µg 1.4µg 5%
Vitamin B5 0.254mg 5%
Vitamin A 47µg 5µg 5%
Zinc 1.1mg 0.64mg 4%
Copper 0.1mg 0.074mg 3%
Iron 1.4mg 1.61mg 3%
Magnesium 60mg 48mg 3%
Folate 15µg 7µg 2%
Carbs 0g 5.83g 2%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 1.83g N/A
Calcium 66mg 63mg 0%
Sugar 0g 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
131%
Mackerel
60%
Mustard

Comparison summary

Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Mustard
Mustard contains less Sodium (difference - 3346mg)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 6.934g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $4.9)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.92g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.