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Mackerel vs. Pasta — In-Depth Nutrition Comparison

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The main differences between mackerel and pasta

  • Mackerel has more vitamin B12, vitamin B6, phosphorus, potassium, and vitamin B3; however, pasta has more vitamin B1 and folate.
  • Daily need coverage for vitamin B12 for mackerel is 494% higher.
  • Pasta has 742 times less sodium than mackerel. Mackerel has 4450mg of sodium, while pasta has 6mg.
  • Pasta has a higher glycemic index than mackerel.

Food types used in this article are Fish, mackerel, salted and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Mackerel vs Pasta 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%
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +2066.7%
Contains more IronIron +22.8%
Contains more ZincZinc +96.4%
Contains more PhosphorusPhosphorus +303.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.9%
~equal in Copper ~0.093mg

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%
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +683.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +232.7%
Contains more Vitamin B6Vitamin B6 +1105.9%
Contains more Vitamin B12Vitamin B12 +8471.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +945%
Contains more FolateFolate +326.7%
~equal in Vitamin C ~0mg

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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +259.2%
Contains more FatsFats +2290.5%
Contains more OtherOther +4222.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.4%

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +6609.7%
Contains more Poly. FatPolyunsaturated fat +1347.6%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Pasta
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 Pasta DV% diff.
Vitamin B12 12µg 0.14µg 494%
Sodium 4450mg 6mg 193%
Selenium 73.4µg 133%
Vitamin D 1006IU 126%
Vitamin D 25.2µg 126%
Polyunsaturated fat 6.21g 0.429g 39%
Fats 25.1g 1.05g 37%
Saturated fat 7.148g 0.15g 32%
Vitamin B6 0.41mg 0.034mg 29%
Protein 18.5g 5.15g 27%
Phosphorus 254mg 63mg 27%
Cholesterol 95mg 33mg 21%
Monounsaturated fat 8.32g 0.124g 20%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Vitamin B1 0.02mg 0.209mg 16%
Potassium 520mg 24mg 15%
Vitamin B3 3.3mg 0.992mg 14%
Folate 15µg 64µg 12%
Manganese 0.224mg 10%
Magnesium 60mg 18mg 10%
Calories 305kcal 131kcal 9%
Carbs 0g 24.93g 8%
Vitamin K 7.8µg 7%
Calcium 66mg 6mg 6%
Vitamin A 47µg 6µg 5%
Zinc 1.1mg 0.56mg 5%
Vitamin B5 0.183mg 4%
Vitamin B2 0.19mg 0.15mg 3%
Iron 1.4mg 1.14mg 3%
Copper 0.1mg 0.093mg 1%
Net carbs 0g 24.93g N/A
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
131%
Mackerel
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 62mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 4444mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 6.998g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $4)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 49)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.