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  6. Mackerel vs. Olive

Mackerel vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Olive

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B6, and Vitamin B3, while Olive has more Iron.
  • Mackerel covers your daily need of Vitamin B12 500% more than Olive.
  • The amount of Cholesterol in Olive is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Olives, ripe, canned (small-extra large).

Infographic

Mackerel vs Olive 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.
Mackerel
Mackerel
5
:
5
Olive
Olive
Contains more Magnesium +1400%
Contains more Phosphorus +8366.7%
Contains more Potassium +6400%
Contains more Zinc +400%
Contains more Selenium +8055.6%
Contains more Calcium +33.3%
Contains more Iron +135.7%
Contains less Sodium -83.5%
Contains more Copper +151%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +1400%
Contains more Phosphorus +8366.7%
Contains more Potassium +6400%
Contains more Zinc +400%
Contains more Selenium +8055.6%
Contains more Calcium +33.3%
Contains more Iron +135.7%
Contains less Sodium -83.5%
Contains more Copper +151%

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.
Mackerel
Mackerel
9
:
3
Olive
Olive
Contains more Vitamin E +44.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +8818.9%
Contains more Vitamin B6 +4455.6%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +457.1%
Contains more Vitamin A +156.7%
Contains more Vitamin C +∞%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin E +44.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +8818.9%
Contains more Vitamin B6 +4455.6%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +457.1%
Contains more Vitamin A +156.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Olive
Olive
Contains more Protein +2102.4%
Contains more Fats +135%
Contains more Other +500.9%
Contains more Carbs +∞%
Contains more Water +86%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +2102.4%
Contains more Fats +135%
Contains more Other +500.9%
Contains more Carbs +∞%
Contains more Water +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Olive
Olive
Contains more Polyunsaturated fat +581.7%
Contains less Saturated Fat -80.2%
Equal in Monounsaturated Fat - 7.888
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Polyunsaturated fat +581.7%
Contains less Saturated Fat -80.2%
Equal in Monounsaturated Fat - 7.888

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Olive Opinion
Net carbs 0g 3.06g Olive
Protein 18.5g 0.84g Mackerel
Fats 25.1g 10.68g Mackerel
Carbs 0g 6.26g Olive
Calories 305kcal 115kcal Mackerel
Fiber 0g 3.2g Olive
Calcium 66mg 88mg Olive
Iron 1.4mg 3.3mg Olive
Magnesium 60mg 4mg Mackerel
Phosphorus 254mg 3mg Mackerel
Potassium 520mg 8mg Mackerel
Sodium 4450mg 735mg Olive
Zinc 1.1mg 0.22mg Mackerel
Copper 0.1mg 0.251mg Olive
Manganese 0.02mg Olive
Selenium 73.4µg 0.9µg Mackerel
Vitamin A 157IU 403IU Olive
Vitamin A RAE 47µg 20µg Mackerel
Vitamin E 2.38mg 1.65mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.02mg 0.003mg Mackerel
Vitamin B2 0.19mg 0mg Mackerel
Vitamin B3 3.3mg 0.037mg Mackerel
Vitamin B5 0.015mg Olive
Vitamin B6 0.41mg 0.009mg Mackerel
Folate 15µg 0µg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 1.4µg Mackerel
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Cholesterol 95mg 0mg Olive
Saturated Fat 7.148g 1.415g Olive
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 7.888g Mackerel
Polyunsaturated fat 6.21g 0.911g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Olive
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 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
212%
Mackerel
6%
Olive
Minerals Daily Need Coverage Score
131%
Mackerel
35%
Olive

Comparison summary

Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 3715mg)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 5.733g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.