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  6. Mackerel vs. Spread

Mackerel vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Spread

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B6, Magnesium, and Potassium, while Spread has more Vitamin B1.
  • Mackerel covers your daily need of Vitamin B12 453% more than Spread.
  • Mackerel contains 46 times more Vitamin D than Spread. While Mackerel contains 1006IU of Vitamin D, Spread contains only 22IU.
  • The amount of Sodium in Spread is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Sandwich spread, pork, beef.

Infographic

Mackerel vs Spread 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.
Mackerel
Mackerel
7
:
3
Spread
Spread
Contains more Calcium +450%
Contains more Iron +77.2%
Contains more Magnesium +650%
Contains more Phosphorus +330.5%
Contains more Potassium +372.7%
Contains more Selenium +656.7%
Contains less Sodium -77.2%
Contains more Copper +30%
Equal in Zinc - 1.02
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Calcium +450%
Contains more Iron +77.2%
Contains more Magnesium +650%
Contains more Phosphorus +330.5%
Contains more Potassium +372.7%
Contains more Selenium +656.7%
Contains less Sodium -77.2%
Contains more Copper +30%
Equal in Zinc - 1.02

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.
Mackerel
Mackerel
9
:
2
Spread
Spread
Contains more Vitamin A +80.5%
Contains more Vitamin E +36.8%
Contains more Vitamin D +4100%
Contains more Vitamin B2 +41.8%
Contains more Vitamin B3 +90.8%
Contains more Vitamin B6 +241.7%
Contains more Folate +650%
Contains more Vitamin B12 +971.4%
Contains more Vitamin K +387.5%
Contains more Vitamin B1 +760%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin A +80.5%
Contains more Vitamin E +36.8%
Contains more Vitamin D +4100%
Contains more Vitamin B2 +41.8%
Contains more Vitamin B3 +90.8%
Contains more Vitamin B6 +241.7%
Contains more Folate +650%
Contains more Vitamin B12 +971.4%
Contains more Vitamin K +387.5%
Contains more Vitamin B1 +760%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Spread
Spread
Contains more Protein +141.5%
Contains more Fats +44.8%
Contains more Other +382%
Contains more Carbs +∞%
Contains more Water +40.2%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more Protein +141.5%
Contains more Fats +44.8%
Contains more Other +382%
Contains more Carbs +∞%
Contains more Water +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Spread
Spread
Contains more Polyunsaturated fat +142.1%
Contains less Saturated Fat -16.4%
Equal in Monounsaturated Fat - 7.584
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains more Polyunsaturated fat +142.1%
Contains less Saturated Fat -16.4%
Equal in Monounsaturated Fat - 7.584

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Spread Opinion
Net carbs 0g 11.74g Spread
Protein 18.5g 7.66g Mackerel
Fats 25.1g 17.34g Mackerel
Carbs 0g 11.94g Spread
Calories 305kcal 235kcal Mackerel
Fiber 0g 0.2g Spread
Calcium 66mg 12mg Mackerel
Iron 1.4mg 0.79mg Mackerel
Magnesium 60mg 8mg Mackerel
Phosphorus 254mg 59mg Mackerel
Potassium 520mg 110mg Mackerel
Sodium 4450mg 1013mg Spread
Zinc 1.1mg 1.02mg Mackerel
Copper 0.1mg 0.13mg Spread
Manganese 0.026mg Spread
Selenium 73.4µg 9.7µg Mackerel
Vitamin A 157IU 87IU Mackerel
Vitamin A RAE 47µg 26µg Mackerel
Vitamin E 2.38mg 1.74mg Mackerel
Vitamin D 1006IU 22IU Mackerel
Vitamin D 25.2µg 0.6µg Mackerel
Vitamin B1 0.02mg 0.172mg Spread
Vitamin B2 0.19mg 0.134mg Mackerel
Vitamin B3 3.3mg 1.73mg Mackerel
Vitamin B5 0.43mg Spread
Vitamin B6 0.41mg 0.12mg Mackerel
Folate 15µg 2µg Mackerel
Vitamin B12 12µg 1.12µg Mackerel
Vitamin K 7.8µg 1.6µg Mackerel
Tryptophan 0.082mg Spread
Threonine 0.334mg Spread
Isoleucine 0.334mg Spread
Leucine 0.6mg Spread
Lysine 0.663mg Spread
Methionine 0.196mg Spread
Phenylalanine 0.301mg Spread
Valine 0.356mg Spread
Histidine 0.279mg Spread
Cholesterol 95mg 38mg Spread
Saturated Fat 7.148g 5.977g Spread
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 7.584g Mackerel
Polyunsaturated fat 6.21g 2.565g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Spread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
212%
Mackerel
30%
Spread
Minerals Daily Need Coverage Score
131%
Mackerel
33%
Spread

Comparison summary

Which food contains less Sodium?
Spread
Spread contains less Sodium (difference - 3437mg)
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 57mg)
Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 1.171g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.