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  6. Mackerel vs. Brown rice

Mackerel vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Brown rice?

  • Mackerel is richer than Brown rice in Vitamin B12, Vitamin D, Selenium, Vitamin B6, Phosphorus, Choline, and Vitamin E .
  • Mackerel's daily need coverage for Vitamin B12 is 500% more.
  • The amount of Cholesterol in Brown rice is lower.

We used Fish, mackerel, salted and Rice, brown, long-grain, cooked types in this article.

Infographic

Mackerel vs Brown 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
7
:
3
Brown rice
Brown rice
Contains more Calcium +2100%
Contains more Iron +150%
Contains more Magnesium +53.8%
Contains more Phosphorus +146.6%
Contains more Potassium +504.7%
Contains more Zinc +54.9%
Contains more Selenium +1165.5%
Contains less Sodium -99.9%
Equal in Copper - 0.106
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +2100%
Contains more Iron +150%
Contains more Magnesium +53.8%
Contains more Phosphorus +146.6%
Contains more Potassium +504.7%
Contains more Zinc +54.9%
Contains more Selenium +1165.5%
Contains less Sodium -99.9%
Equal in Copper - 0.106

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
9
:
2
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin B3 +28.9%
Contains more Vitamin B6 +233.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3800%
Contains more Vitamin B1 +790%
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%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +175.4%
Contains more Vitamin B3 +28.9%
Contains more Vitamin B6 +233.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3800%
Contains more Vitamin B1 +790%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Brown rice
Brown rice
Contains more Protein +575.2%
Contains more Fats +2487.6%
Contains more Other +2945.5%
Contains more Carbs +∞%
Contains more Water +63.4%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +575.2%
Contains more Fats +2487.6%
Contains more Other +2945.5%
Contains more Carbs +∞%
Contains more Water +63.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +2154.7%
Contains more Polyunsaturated fat +1596.7%
Contains less Saturated Fat -96.4%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +2154.7%
Contains more Polyunsaturated fat +1596.7%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Brown rice Opinion
Net carbs 0g 23.98g Brown rice
Protein 18.5g 2.74g Mackerel
Fats 25.1g 0.97g Mackerel
Carbs 0g 25.58g Brown rice
Calories 305kcal 123kcal Mackerel
Starch 24.79g Brown rice
Sugar 0g 0.24g Mackerel
Fiber 0g 1.6g Brown rice
Calcium 66mg 3mg Mackerel
Iron 1.4mg 0.56mg Mackerel
Magnesium 60mg 39mg Mackerel
Phosphorus 254mg 103mg Mackerel
Potassium 520mg 86mg Mackerel
Sodium 4450mg 4mg Brown rice
Zinc 1.1mg 0.71mg Mackerel
Copper 0.1mg 0.106mg Brown rice
Manganese 0.974mg Brown rice
Selenium 73.4µg 5.8µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 0.17mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 0.178mg Brown rice
Vitamin B2 0.19mg 0.069mg Mackerel
Vitamin B3 3.3mg 2.561mg Mackerel
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.41mg 0.123mg Mackerel
Folate 15µg 9µg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 0.2µg Mackerel
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Cholesterol 95mg 0mg Brown rice
Saturated Fat 7.148g 0.26g Brown 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 0.369g Mackerel
Polyunsaturated fat 6.21g 0.366g Mackerel
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Brown 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
14%
Brown rice
Minerals Daily Need Coverage Score
131%
Mackerel
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 66)
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
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4446mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 6.888g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $5)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.