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  6. Mackerel vs. Rice

Mackerel vs. Rice — In-Depth Nutrition Comparison

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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.

Food varieties used in this article are Fish, mackerel, salted and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Mackerel vs Rice 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.
Mackerel
Mackerel
8
:
2
Rice
Rice
Contains more Calcium +560%
Contains more Iron +16.7%
Contains more Magnesium +400%
Contains more Phosphorus +490.7%
Contains more Potassium +1385.7%
Contains more Zinc +124.5%
Contains more Copper +44.9%
Contains more Selenium +878.7%
Contains less Sodium -100%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +560%
Contains more Iron +16.7%
Contains more Magnesium +400%
Contains more Phosphorus +490.7%
Contains more Potassium +1385.7%
Contains more Zinc +124.5%
Contains more Copper +44.9%
Contains more Selenium +878.7%
Contains less Sodium -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.
Mackerel
Mackerel
8
:
3
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +5850%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1361.5%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B6 +340.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +715%
Contains more Folate +286.7%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +5850%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1361.5%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B6 +340.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +715%
Contains more Folate +286.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Rice
Rice
Contains more Protein +587.7%
Contains more Fats +8864.3%
Contains more Other +3090.5%
Contains more Carbs +∞%
Contains more Water +59.2%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +587.7%
Contains more Fats +8864.3%
Contains more Other +3090.5%
Contains more Carbs +∞%
Contains more Water +59.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +8071.1%
Contains less Saturated Fat -98.9%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +8071.1%
Contains less Saturated 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.
Mackerel Rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mackerel Rice Opinion
Net carbs 0g 27.77g Rice
Protein 18.5g 2.69g Mackerel
Fats 25.1g 0.28g Mackerel
Carbs 0g 28.17g Rice
Calories 305kcal 130kcal Mackerel
Sugar 0g 0.05g Mackerel
Fiber 0g 0.4g Rice
Calcium 66mg 10mg Mackerel
Iron 1.4mg 1.2mg Mackerel
Magnesium 60mg 12mg Mackerel
Phosphorus 254mg 43mg Mackerel
Potassium 520mg 35mg Mackerel
Sodium 4450mg 1mg Rice
Zinc 1.1mg 0.49mg Mackerel
Copper 0.1mg 0.069mg Mackerel
Manganese 0.472mg Rice
Selenium 73.4µg 7.5µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 0.04mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 0.163mg Rice
Vitamin B2 0.19mg 0.013mg Mackerel
Vitamin B3 3.3mg 1.476mg Mackerel
Vitamin B5 0.39mg Rice
Vitamin B6 0.41mg 0.093mg Mackerel
Folate 15µg 58µg Rice
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 0µg Mackerel
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Cholesterol 95mg 0mg Rice
Saturated Fat 7.148g 0.077g Rice
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 0.088g Mackerel
Polyunsaturated fat 6.21g 0.076g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
212%
Mackerel
13%
Rice
Minerals Daily Need Coverage Score
131%
Mackerel
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4449mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 7.071g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 60)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.