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Mackerel vs. Saffron — In-Depth Nutrition Comparison

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What are the differences between mackerel and saffron?

  • Mackerel is higher in vitamin B12, vitamin D, and selenium, yet saffron is higher in iron, vitamin C, magnesium, vitamin B6, and potassium.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The amount of cholesterol in saffron is lower.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, salted and Spices, saffron types in this article.

Infographic

Mackerel vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more SeleniumSelenium +1210.7%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +68.2%
Contains more PotassiumPotassium +231.5%
Contains more IronIron +692.9%
Contains more CopperCopper +228%
Contains less SodiumSodium -96.7%
~equal in Zinc ~1.09mg
~equal in Phosphorus ~252mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +74.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +126%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B6Vitamin B6 +146.3%
Contains more FolateFolate +520%
~equal in Vitamin B5 ~mg

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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +61.9%
Contains more FatsFats +329.1%
Contains more WaterWater +261.3%
Contains more OtherOther +145.9%
Contains more CarbsCarbs +∞%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +1839.4%
Contains more Poly. FatPolyunsaturated fat +200.4%
Contains less Sat. FatSaturated fat -77.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Saffron DV% diff.
Manganese 28.408mg 1235%
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 148mg 187%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 5.6µg 123%
Iron 1.4mg 11.1mg 121%
Vitamin C 0mg 80.8mg 90%
Magnesium 60mg 264mg 49%
Vitamin B6 0.41mg 1.01mg 46%
Potassium 520mg 1724mg 35%
Cholesterol 95mg 0mg 32%
Fats 25.1g 5.85g 30%
Polyunsaturated fat 6.21g 2.067g 28%
Copper 0.1mg 0.328mg 25%
Saturated fat 7.148g 1.586g 25%
Carbs 0g 65.37g 22%
Folate 15µg 93µg 20%
Monounsaturated fat 8.32g 0.429g 20%
Choline 101.6mg 18%
Fiber 0g 3.9g 16%
Vitamin E 2.38mg 16%
Protein 18.5g 11.43g 14%
Vitamin B3 3.3mg 1.46mg 12%
Vitamin B1 0.02mg 0.115mg 8%
Vitamin K 7.8µg 7%
Vitamin B2 0.19mg 0.267mg 6%
Calcium 66mg 111mg 5%
Vitamin A 47µg 27µg 2%
Calories 305kcal 310kcal 0%
Net carbs 0g 61.47g N/A
Zinc 1.1mg 1.09mg 0%
Phosphorus 254mg 252mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Saffron
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
54%
Saffron
Minerals Daily Need Coverage Score
131%
Mackerel
479%
Saffron

Comparison summary

Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 4302mg)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 5.562g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $4.8)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 70)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.