Mackerel vs. Rice — In-Depth Nutrition Comparison
Compare
A recap on differences between mackerel and rice
- Rice has less vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, choline, and vitamin E.
- Mackerel covers your daily vitamin B12 needs 500% more than rice.
- Rice has less cholesterol.
- The glycemic index of rice is higher.
Food varieties used in this article are Fish, mackerel, salted and Rice, white, long-grain, regular, enriched, cooked.
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.
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +560% |
| Contains more PotassiumPotassium | +1385.7% |
| Contains more IronIron | +16.7% |
| Contains more CopperCopper | +44.9% |
| Contains more ZincZinc | +124.5% |
| Contains more PhosphorusPhosphorus | +490.7% |
| Contains more SeleniumSelenium | +878.7% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5850% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1361.5% |
| Contains more Vitamin B3Vitamin B3 | +123.6% |
| Contains more Vitamin B6Vitamin B6 | +340.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +4738.1% |
| Contains more Vitamin B1Vitamin B1 | +715% |
| Contains more FolateFolate | +286.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +587.7% |
| Contains more FatsFats | +8864.3% |
| Contains more OtherOther | +3090.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +59.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9354.5% |
| Contains more Poly. FatPolyunsaturated fat | +8071.1% |
| Contains less Sat. FatSaturated fat | -98.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 1mg | 193% |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Selenium | 73.4µg | 7.5µg | 120% |
| Polyunsaturated fat | 6.21g | 0.076g | 41% |
| Fats | 25.1g | 0.28g | 38% |
| Cholesterol | 95mg | 0mg | 32% |
| Saturated fat | 7.148g | 0.077g | 32% |
| Protein | 18.5g | 2.69g | 32% |
| Phosphorus | 254mg | 43mg | 30% |
| Vitamin B6 | 0.41mg | 0.093mg | 24% |
| Monounsaturated fat | 8.32g | 0.088g | 21% |
| Manganese | 0.472mg | 21% | |
| Choline | 101.6mg | 2.1mg | 18% |
| Vitamin E | 2.38mg | 0.04mg | 16% |
| Vitamin B2 | 0.19mg | 0.013mg | 14% |
| Potassium | 520mg | 35mg | 14% |
| Vitamin B1 | 0.02mg | 0.163mg | 12% |
| Vitamin B3 | 3.3mg | 1.476mg | 11% |
| Magnesium | 60mg | 12mg | 11% |
| Folate | 15µg | 58µg | 11% |
| Calories | 305kcal | 130kcal | 9% |
| Carbs | 0g | 28.17g | 9% |
| Vitamin B5 | 0.39mg | 8% | |
| Vitamin K | 7.8µg | 0µg | 7% |
| Zinc | 1.1mg | 0.49mg | 6% |
| Calcium | 66mg | 10mg | 6% |
| Vitamin A | 47µg | 0µg | 5% |
| Copper | 0.1mg | 0.069mg | 3% |
| Iron | 1.4mg | 1.2mg | 3% |
| Fiber | 0g | 0.4g | 2% |
| Net carbs | 0g | 27.77g | N/A |
| Sugar | 0g | 0.05g | N/A |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
12%
Minerals Daily Need Coverage Score
131%
22%
Comparison summary
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Rice contains less Sodium (difference - 4449mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 7.071g)
Which food is cheaper?
Rice is cheaper (difference - $6)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins