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Mackerel vs. Liver — In-Depth Nutrition Comparison

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Differences between Mackerel and Liver

  • Liver is higher than Mackerel in Vitamin A RAE, Vitamin B12, Iron, Vitamin B2, Copper, Zinc, Folate, and Vitamin B3.
  • Liver's daily need coverage for Vitamin A RAE is 595% higher.
  • Mackerel has 91 times more Sodium than Liver. While Mackerel has 4450mg of Sodium, Liver has only 49mg.

The food types used in this comparison are Fish, mackerel, salted and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Mackerel vs Liver 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.
:
5
Liver
Contains more Calcium +560%
Contains more Magnesium +328.6%
Contains more Potassium +246.7%
Contains more Iron +1180%
Contains less Sodium -98.9%
Contains more Zinc +510.9%
Contains more Copper +534%
Equal in Phosphorus - 241
Equal in Selenium - 67.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +560%
Contains more Magnesium +328.6%
Contains more Potassium +246.7%
Contains more Iron +1180%
Contains less Sodium -98.9%
Contains more Zinc +510.9%
Contains more Copper +534%
Equal in Phosphorus - 241
Equal in Selenium - 67.5

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.
:
9
Liver
Contains more Vitamin A +11363.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1190%
Contains more Vitamin B2 +1055.8%
Contains more Vitamin B3 +155.6%
Contains more Vitamin B6 +39%
Contains more Folate +986.7%
Contains more Vitamin B12 +55.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0% 0%
Contains more Vitamin A +11363.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1190%
Contains more Vitamin B2 +1055.8%
Contains more Vitamin B3 +155.6%
Contains more Vitamin B6 +39%
Contains more Folate +986.7%
Contains more Vitamin B12 +55.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Liver
Contains more Fats +470.5%
Contains more Other +793.3%
Contains more Protein +40.6%
Contains more Carbs +∞%
Contains more Water +49.6%
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +470.5%
Contains more Other +793.3%
Contains more Protein +40.6%
Contains more Carbs +∞%
Contains more Water +49.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Liver
Contains more Monounsaturated Fat +1220.6%
Contains more Polyunsaturated fat +491.4%
Contains less Saturated Fat -80.3%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +1220.6%
Contains more Polyunsaturated fat +491.4%
Contains less Saturated Fat -80.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Liver Opinion
Net carbs 0g 3.76g Liver
Protein 18.5g 26.02g Liver
Fats 25.1g 4.4g Mackerel
Carbs 0g 3.76g Liver
Calories 305kcal 165kcal Mackerel
Calcium 66mg 10mg Mackerel
Iron 1.4mg 17.92mg Liver
Magnesium 60mg 14mg Mackerel
Phosphorus 254mg 241mg Mackerel
Potassium 520mg 150mg Mackerel
Sodium 4450mg 49mg Liver
Zinc 1.1mg 6.72mg Liver
Copper 0.1mg 0.634mg Liver
Manganese 0.3mg Liver
Selenium 73.4µg 67.5µg Mackerel
Vitamin A 157IU 17997IU Liver
Vitamin A RAE 47µg 5405µg Liver
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.02mg 0.258mg Liver
Vitamin B2 0.19mg 2.196mg Liver
Vitamin B3 3.3mg 8.435mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.41mg 0.57mg Liver
Folate 15µg 163µg Liver
Vitamin B12 12µg 18.67µg Liver
Choline 101.6mg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Cholesterol 95mg 355mg Mackerel
Saturated Fat 7.148g 1.41g Liver
Omega-3 - DHA 2.965g 0.03g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0.04g Mackerel
Monounsaturated Fat 8.32g 0.63g Mackerel
Polyunsaturated fat 6.21g 1.05g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
366%
Liver
Minerals Daily Need Coverage Score
131%
Mackerel
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 260mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 4401mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 5.738g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $6.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.