Mackerel vs. Rye — In-Depth Nutrition Comparison
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Important differences between mackerel and rye
- Mackerel has more vitamin B12, vitamin D, and selenium; however, rye is richer in fiber, copper, vitamin B1, and iron.
- Mackerel's daily need coverage for vitamin B12 is 500% more.
- Rye contains less cholesterol.
- Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of mackerel is 0.
The food varieties used in the comparison are Fish, mackerel, salted and Rye grain.
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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 CalciumCalcium | +175% |
| Contains more SeleniumSelenium | +428.1% |
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more IronIron | +87.9% |
| Contains more CopperCopper | +267% |
| Contains more ZincZinc | +140.9% |
| Contains more PhosphorusPhosphorus | +30.7% |
| 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 | +4600% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +39.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +32.2% |
| Contains more CholineCholine | +234.2% |
| Contains more Vitamin B1Vitamin B1 | +1480% |
| Contains more Vitamin B2Vitamin B2 | +32.1% |
| Contains more Vitamin B3Vitamin B3 | +29.4% |
| Contains more FolateFolate | +153.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 2mg | 193% |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Manganese | 2.577mg | 112% | |
| Selenium | 73.4µg | 13.9µg | 108% |
| Fiber | 0g | 15.1g | 60% |
| Fats | 25.1g | 1.63g | 36% |
| Polyunsaturated fat | 6.21g | 0.767g | 36% |
| Cholesterol | 95mg | 0mg | 32% |
| Saturated fat | 7.148g | 0.197g | 32% |
| Copper | 0.1mg | 0.367mg | 30% |
| Vitamin B5 | 1.456mg | 29% | |
| Vitamin B1 | 0.02mg | 0.316mg | 25% |
| Carbs | 0g | 75.86g | 25% |
| Monounsaturated fat | 8.32g | 0.208g | 20% |
| Protein | 18.5g | 10.34g | 16% |
| Iron | 1.4mg | 2.63mg | 15% |
| Zinc | 1.1mg | 2.65mg | 14% |
| Choline | 101.6mg | 30.4mg | 13% |
| Magnesium | 60mg | 110mg | 12% |
| Phosphorus | 254mg | 332mg | 11% |
| Vitamin E | 2.38mg | 0.85mg | 10% |
| Vitamin B6 | 0.41mg | 0.294mg | 9% |
| Folate | 15µg | 38µg | 6% |
| Vitamin B3 | 3.3mg | 4.27mg | 6% |
| Vitamin A | 47µg | 1µg | 5% |
| Vitamin B2 | 0.19mg | 0.251mg | 5% |
| Calcium | 66mg | 24mg | 4% |
| Calories | 305kcal | 338kcal | 2% |
| Vitamin K | 7.8µg | 5.9µg | 2% |
| Net carbs | 0g | 60.76g | N/A |
| Potassium | 520mg | 510mg | 0% |
| Sugar | 0g | 0.98g | N/A |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.9% |
| Contains more FatsFats | +1439.9% |
| Contains more WaterWater | +305.7% |
| Contains more OtherOther | +753.5% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3900% |
| Contains more Poly. FatPolyunsaturated fat | +709.6% |
| Contains less Sat. FatSaturated fat | -97.2% |