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Mackerel vs. Shortbread — In-Depth Nutrition Comparison

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Important differences between mackerel and shortbread

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and choline; however, shortbread is richer in vitamin B1 and iron.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Shortbread contains less cholesterol.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Cookies, shortbread, commercially prepared, plain.

Infographic

Mackerel vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +407.7%
Contains more PotassiumPotassium +490.9%
Contains more ZincZinc +124.5%
Contains more PhosphorusPhosphorus +284.8%
Contains more SeleniumSelenium +1083.9%
Contains more IronIron +112.9%
Contains less SodiumSodium -92.1%
~equal in Copper ~0.09mg

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +477.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11188.9%
Contains more Vitamin B1Vitamin B1 +1665%
Contains more Vitamin B2Vitamin B2 +65.3%
Contains more Vitamin KVitamin K +41%
Contains more FolateFolate +440%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~2.44mg
~equal in Vitamin B3 ~3.275mg

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +244.5%
Contains more WaterWater +1094.4%
Contains more OtherOther +1201%
Contains more CarbsCarbs +∞%
~equal in Fats ~26.22g

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +24%
Contains more Poly. FatPolyunsaturated fat +34.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Shortbread DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 353mg 178%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 6.2µg 122%
Cholesterol 95mg 0mg 32%
Vitamin B1 0.02mg 0.353mg 28%
Phosphorus 254mg 66mg 27%
Protein 18.5g 5.37g 26%
Vitamin B6 0.41mg 0.071mg 26%
Carbs 0g 63.78g 21%
Iron 1.4mg 2.98mg 20%
Choline 101.6mg 0.9mg 18%
Folate 15µg 81µg 17%
Starch 40.47g 17%
Manganese 0.393mg 17%
Polyunsaturated fat 6.21g 8.326g 14%
Potassium 520mg 88mg 13%
Magnesium 60mg 14mg 11%
Vitamin B2 0.19mg 0.314mg 10%
Calories 305kcal 514kcal 10%
Zinc 1.1mg 0.49mg 6%
Vitamin B5 0.321mg 6%
Vitamin A 47µg 0µg 5%
Fiber 0g 1.3g 5%
Calcium 66mg 13mg 5%
Saturated fat 7.148g 8.105g 4%
Monounsaturated fat 8.32g 6.708g 4%
Vitamin K 7.8µg 11µg 3%
Fats 25.1g 26.22g 2%
Copper 0.1mg 0.09mg 1%
Net carbs 0g 62.48g N/A
Sugar 0g 21.65g N/A
Vitamin E 2.38mg 2.44mg 0%
Vitamin B3 3.3mg 3.275mg 0%
Trans fat 0.714g N/A
Fructose 0.3g 0%
Omega-3 - EPA 1.619g 0.001g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.391g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Shortbread
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
30%
Shortbread
Minerals Daily Need Coverage Score
131%
Mackerel
34%
Shortbread

Comparison summary

Which food is lower in Cholesterol?
Shortbread
Shortbread is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Shortbread
Shortbread contains less Sodium (difference - 4097mg)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 21.65g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 0.957g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.