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  6. Mackerel vs. Fish sandwich

Mackerel vs. Fish sandwich — In-Depth Nutrition Comparison

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A recap on differences between mackerel and fish sandwiches

  • Mackerel has more vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and choline; however, fish sandwiches are higher in vitamin B1.
  • Mackerel covers your daily vitamin B12 needs 472% more than fish sandwiches.
  • Fish sandwiches contain 112 times less vitamin D than mackerel. Mackerel contains 1006IU of vitamin D, while fish sandwiches contain 9IU.
  • Fish sandwiches have less sodium.
  • The glycemic index of fish sandwiches is higher.

Food varieties used in this article are Fish, mackerel, salted and Fast foods, fish sandwich, with tartar sauce.

Infographic

Mackerel vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +78.4%
Contains more PotassiumPotassium +152.4%
Contains more CopperCopper +33.3%
Contains more ZincZinc +124.5%
Contains more PhosphorusPhosphorus +119%
Contains more SeleniumSelenium +307.8%
Contains less SodiumSodium -86.5%
~equal in Iron ~1.5mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +683.3%
Contains more Vitamin EVitamin E +332.7%
Contains more Vitamin DVitamin D +12500%
Contains more Vitamin B2Vitamin B2 +35.7%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more Vitamin B6Vitamin B6 +485.7%
Contains more Vitamin B12Vitamin B12 +1664.7%
Contains more CholineCholine +251.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +950%
Contains more Vitamin KVitamin K +74.4%
Contains more FolateFolate +206.7%

All nutrients comparison - raw data values

Nutrient Mackerel Fish sandwich DV% diff.
Vitamin B12 12µg 0.68µg 472%
Sodium 4450mg 602mg 167%
Vitamin D 25.2µg 0.2µg 125%
Vitamin D 1006IU 9IU 125%
Selenium 73.4µg 18µg 101%
Vitamin B6 0.41mg 0.07mg 26%
Saturated fat 7.148g 1.949g 24%
Cholesterol 95mg 35mg 20%
Phosphorus 254mg 116mg 20%
Fats 25.1g 12.45g 19%
Protein 18.5g 10.29g 16%
Vitamin B1 0.02mg 0.21mg 16%
Monounsaturated fat 8.32g 2.595g 14%
Choline 101.6mg 28.9mg 13%
Vitamin E 2.38mg 0.55mg 12%
Manganese 0.264mg 11%
Potassium 520mg 206mg 9%
Carbs 0g 26.69g 9%
Folate 15µg 46µg 8%
Magnesium 60mg 25mg 8%
Vitamin B5 0.37mg 7%
Vitamin B3 3.3mg 2.15mg 7%
Zinc 1.1mg 0.49mg 6%
Vitamin K 7.8µg 13.6µg 5%
Vitamin A 47µg 6µg 5%
Vitamin B2 0.19mg 0.14mg 4%
Fiber 0g 1g 4%
Copper 0.1mg 0.075mg 3%
Calcium 66mg 37mg 3%
Fructose 1.47g 2%
Calories 305kcal 257kcal 2%
Vitamin C 0mg 1.8mg 2%
Iron 1.4mg 1.5mg 1%
Net carbs 0g 25.69g N/A
Sugar 0g 3.53g N/A
Trans fat 0.08g N/A
Polyunsaturated fat 6.21g 6.257g 0%
Omega-3 - EPA 1.619g 0.029g N/A
Omega-3 - DHA 2.965g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.391g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +79.8%
Contains more FatsFats +101.6%
Contains more OtherOther +529.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.7%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +220.6%
Contains less Sat. FatSaturated fat -72.7%
~equal in Polyunsaturated fat ~6.257g

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.