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Mackerel vs. Pork — In-Depth Nutrition Comparison

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Important differences between Mackerel and Pork

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, and Vitamin E, however, Pork is richer in Vitamin B1, Zinc, Vitamin B3, and Vitamin B2.
  • Mackerel's daily need coverage for Vitamin B12 is 471% more.
  • Mackerel contains 72 times more Sodium than Pork. Mackerel contains 4450mg of Sodium, while Pork contains 62mg.

The food varieties used in the comparison are Fish, mackerel, salted and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Mackerel vs Pork 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%
Pork
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +247.4%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +60.9%
Contains more CopperCopper +37%
Contains more SeleniumSelenium +62%
Contains more ZincZinc +117.3%
Contains less SodiumSodium -98.6%
~equal in Phosphorus ~246mg

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% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Pork
6
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin AVitamin A +2142.9%
Contains more Vitamin EVitamin E +720.7%
Contains more Vitamin DVitamin D +1838.5%
Contains more Vitamin B12Vitamin B12 +1614.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4285%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B6Vitamin B6 +13.2%
~equal in Choline ~93.9mg

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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +80.3%
Contains more OtherOther +1405.6%
Contains more ProteinProtein +47.7%
Contains more WaterWater +34.6%
~equal in Carbs ~0g

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
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated Fat +34.4%
Contains more Poly. FatPolyunsaturated fat +417.5%
Contains less Sat. FatSaturated Fat -26.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pork Opinion
Calories 305kcal 242kcal Mackerel
Protein 18.5g 27.32g Pork
Fats 25.1g 13.92g Mackerel
Vitamin C 0mg 0.6mg Pork
Cholesterol 95mg 80mg Pork
Vitamin D 1006IU 53IU Mackerel
Magnesium 60mg 28mg Mackerel
Calcium 66mg 19mg Mackerel
Potassium 520mg 423mg Mackerel
Iron 1.4mg 0.87mg Mackerel
Copper 0.1mg 0.073mg Mackerel
Zinc 1.1mg 2.39mg Pork
Phosphorus 254mg 246mg Mackerel
Sodium 4450mg 62mg Pork
Vitamin A 157IU 7IU Mackerel
Vitamin A 47µg 2µg Mackerel
Vitamin E 2.38mg 0.29mg Mackerel
Vitamin D 25.2µg 1.3µg Mackerel
Manganese 0.009mg Pork
Selenium 73.4µg 45.3µg Mackerel
Vitamin B1 0.02mg 0.877mg Pork
Vitamin B2 0.19mg 0.321mg Pork
Vitamin B3 3.3mg 5.037mg Pork
Vitamin B5 0.698mg Pork
Vitamin B6 0.41mg 0.464mg Pork
Vitamin B12 12µg 0.7µg Mackerel
Vitamin K 7.8µg 0µg Mackerel
Folate 15µg 5µg Mackerel
Choline 101.6mg 93.9mg Mackerel
Saturated Fat 7.148g 5.23g Pork
Monounsaturated Fat 8.32g 6.19g Mackerel
Polyunsaturated fat 6.21g 1.2g Mackerel
Tryptophan 0.338mg Pork
Threonine 1.234mg Pork
Isoleucine 1.26mg Pork
Leucine 2.177mg Pork
Lysine 2.446mg Pork
Methionine 0.712mg Pork
Phenylalanine 1.086mg Pork
Valine 1.473mg Pork
Histidine 1.067mg Pork
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
200%
Mackerel
56%
Pork
Minerals Daily Need Coverage Score
131%
Mackerel
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 4388mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 1.918g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.