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Mackerel vs. Powdered milk — In-Depth Nutrition Comparison

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Important differences between mackerel and powdered milk

  • Mackerel has more vitamin B12, vitamin D, and selenium; however, powdered milk is richer in calcium, vitamin B2, phosphorus, potassium, and vitamin B1.
  • Mackerel's daily need coverage for vitamin B12 is 365% more.
  • Mackerel contains 50 times more vitamin D than powdered milk. Mackerel contains 1006IU of vitamin D, while powdered milk contains 20IU.
  • Powdered milk contains less sodium.
  • Powdered milk has a higher glycemic index. The glycemic index of powdered milk is 32, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Milk, dry, whole, without added vitamin D.

Infographic

Mackerel vs Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +197.9%
Contains more CopperCopper +25%
Contains more SeleniumSelenium +350.3%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +1281.8%
Contains more PotassiumPotassium +155.8%
Contains more ZincZinc +203.6%
Contains more PhosphorusPhosphorus +205.5%
Contains less SodiumSodium -91.7%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin EVitamin E +310.3%
Contains more Vitamin DVitamin D +4940%
Contains more Vitamin B3Vitamin B3 +410.8%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +269.2%
Contains more Vitamin KVitamin K +254.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +448.9%
Contains more Vitamin B1Vitamin B1 +1315%
Contains more Vitamin B2Vitamin B2 +534.2%
Contains more FolateFolate +146.7%
Contains more CholineCholine +15.6%

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +1640.9%
Contains more OtherOther +120.4%
Contains more ProteinProtein +42.3%
Contains more CarbsCarbs +∞%
~equal in Fats ~26.71g

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -57.3%
Contains more Poly. FatPolyunsaturated fat +833.8%
~equal in Monounsaturated fat ~7.924g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Powdered milk DV% diff.
Vitamin B12 12µg 3.25µg 365%
Sodium 4450mg 371mg 177%
Vitamin D 25.2µg 0.5µg 124%
Vitamin D 1006IU 20IU 123%
Selenium 73.4µg 16.3µg 104%
Calcium 66mg 912mg 85%
Vitamin B2 0.19mg 1.205mg 78%
Phosphorus 254mg 776mg 75%
Vitamin B5 2.271mg 45%
Saturated fat 7.148g 16.742g 44%
Polyunsaturated fat 6.21g 0.665g 37%
Potassium 520mg 1330mg 24%
Vitamin A 47µg 258µg 23%
Vitamin B1 0.02mg 0.283mg 22%
Zinc 1.1mg 3.34mg 20%
Vitamin B3 3.3mg 0.646mg 17%
Protein 18.5g 26.32g 16%
Carbs 0g 38.42g 13%
Iron 1.4mg 0.47mg 12%
Vitamin E 2.38mg 0.58mg 12%
Calories 305kcal 496kcal 10%
Vitamin C 0mg 8.6mg 10%
Vitamin B6 0.41mg 0.302mg 8%
Folate 15µg 37µg 6%
Magnesium 60mg 85mg 6%
Vitamin K 7.8µg 2.2µg 5%
Choline 101.6mg 117.4mg 3%
Manganese 0.04mg 2%
Copper 0.1mg 0.08mg 2%
Fats 25.1g 26.71g 2%
Cholesterol 95mg 97mg 1%
Monounsaturated fat 8.32g 7.924g 1%
Net carbs 0g 38.42g N/A
Sugar 0g 38.42g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Powdered milk
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
93%
Powdered milk
Minerals Daily Need Coverage Score
131%
Mackerel
106%
Powdered milk

Comparison summary

Which food contains less Sodium?
Powdered milk
Powdered milk contains less Sodium (difference - 4079mg)
Which food is cheaper?
Powdered milk
Powdered milk is cheaper (difference - $4.8)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 38.42g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 9.594g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
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.
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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.