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Mackerel vs. Seed — In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Seed?

  • Mackerel is richer in Vitamin B12, yet Seed is richer in Fiber, Copper, Phosphorus, Iron, Magnesium, Calcium, Vitamin B1, and Vitamin B3.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Mackerel has 278 times more Sodium than Seed. Mackerel has 4450mg of Sodium, while Seed has 16mg.

We used Fish, mackerel, salted and Seeds, chia seeds, dried types in this comparison.

Infographic

Mackerel vs Seed 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.
:
8
Seed
Contains more Potassium +27.8%
Contains more Selenium +33%
Contains more Calcium +856.1%
Contains more Iron +451.4%
Contains more Magnesium +458.3%
Contains more Phosphorus +238.6%
Contains less Sodium -99.6%
Contains more Zinc +316.4%
Contains more Copper +824%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +27.8%
Contains more Selenium +33%
Contains more Calcium +856.1%
Contains more Iron +451.4%
Contains more Magnesium +458.3%
Contains more Phosphorus +238.6%
Contains less Sodium -99.6%
Contains more Zinc +316.4%
Contains more Copper +824%

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.
:
4
Seed
Contains more Vitamin A +190.7%
Contains more Vitamin E +376%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +167.6%
Contains more Folate +226.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0% 0%
Contains more Vitamin A +190.7%
Contains more Vitamin E +376%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +167.6%
Contains more Folate +226.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Seed
Contains more Protein +11.9%
Contains more Water +641.4%
Contains more Other +179.2%
Contains more Fats +22.5%
Contains more Carbs +∞%
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +11.9%
Contains more Water +641.4%
Contains more Other +179.2%
Contains more Fats +22.5%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Seed
Contains more Monounsaturated Fat +260.3%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +281.1%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +260.3%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +281.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Seed Opinion
Net carbs 0g 7.72g Seed
Protein 18.5g 16.54g Mackerel
Fats 25.1g 30.74g Seed
Carbs 0g 42.12g Seed
Calories 305kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 66mg 631mg Seed
Iron 1.4mg 7.72mg Seed
Magnesium 60mg 335mg Seed
Phosphorus 254mg 860mg Seed
Potassium 520mg 407mg Mackerel
Sodium 4450mg 16mg Seed
Zinc 1.1mg 4.58mg Seed
Copper 0.1mg 0.924mg Seed
Manganese 2.723mg Seed
Selenium 73.4µg 55.2µg Mackerel
Vitamin A 157IU 54IU Mackerel
Vitamin A RAE 47µg Mackerel
Vitamin E 2.38mg 0.5mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.02mg 0.62mg Seed
Vitamin B2 0.19mg 0.17mg Mackerel
Vitamin B3 3.3mg 8.83mg Seed
Vitamin B6 0.41mg Mackerel
Folate 15µg 49µg Seed
Vitamin B12 12µg 0µg Mackerel
Choline 101.6mg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Cholesterol 95mg 0mg Seed
Trans Fat 0.14g Mackerel
Saturated Fat 7.148g 3.33g Seed
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 8.32g 2.309g Mackerel
Polyunsaturated fat 6.21g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Seed
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
200%
Mackerel
32%
Seed
Minerals Daily Need Coverage Score
131%
Mackerel
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 4434mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 3.818g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $7)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.