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 for 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
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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.
| Contains more MagnesiumMagnesium | +650% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +372.7% |
| Contains more IronIron | +77.2% |
| Contains more PhosphorusPhosphorus | +330.5% |
| Contains more SeleniumSelenium | +656.7% |
| Contains more CopperCopper | +30% |
| Contains less SodiumSodium | -77.2% |
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.
| Contains more Vitamin AVitamin A | +80.8% |
| Contains more Vitamin EVitamin E | +36.8% |
| Contains more Vitamin DVitamin D | +4100% |
| Contains more Vitamin B2Vitamin B2 | +41.8% |
| Contains more Vitamin B3Vitamin B3 | +90.8% |
| Contains more Vitamin B6Vitamin B6 | +241.7% |
| Contains more Vitamin B12Vitamin B12 | +971.4% |
| Contains more Vitamin KVitamin K | +387.5% |
| Contains more FolateFolate | +650% |
| Contains more CholineCholine | +63.1% |
| Contains more Vitamin B1Vitamin B1 | +760% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +141.5% |
| Contains more FatsFats | +44.8% |
| Contains more OtherOther | +382% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +40.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +142.1% |
| Contains less Sat. FatSaturated fat | -16.4% |
~equal in
Monounsaturated fat
~7.584g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 12µg | 1.12µg | 453% |
| Sodium | 4450mg | 1013mg | 149% |
| Vitamin D | 1006IU | 22IU | 123% |
| Vitamin D | 25.2µg | 0.6µg | 123% |
| Selenium | 73.4µg | 9.7µg | 116% |
| Phosphorus | 254mg | 59mg | 28% |
| Polyunsaturated fat | 6.21g | 2.565g | 24% |
| Vitamin B6 | 0.41mg | 0.12mg | 22% |
| Protein | 18.5g | 7.66g | 22% |
| Cholesterol | 95mg | 38mg | 19% |
| Vitamin B1 | 0.02mg | 0.172mg | 13% |
| Potassium | 520mg | 110mg | 12% |
| Magnesium | 60mg | 8mg | 12% |
| Fats | 25.1g | 17.34g | 12% |
| Vitamin B3 | 3.3mg | 1.73mg | 10% |
| Vitamin B5 | 0.43mg | 9% | |
| Iron | 1.4mg | 0.79mg | 8% |
| Choline | 101.6mg | 62.3mg | 7% |
| Vitamin K | 7.8µg | 1.6µg | 5% |
| Calcium | 66mg | 12mg | 5% |
| Saturated fat | 7.148g | 5.977g | 5% |
| Calories | 305kcal | 235kcal | 4% |
| Vitamin B2 | 0.19mg | 0.134mg | 4% |
| Vitamin E | 2.38mg | 1.74mg | 4% |
| Carbs | 0g | 11.94g | 4% |
| Copper | 0.1mg | 0.13mg | 3% |
| Folate | 15µg | 2µg | 3% |
| Vitamin A | 47µg | 26µg | 2% |
| Monounsaturated fat | 8.32g | 7.584g | 2% |
| Manganese | 0.026mg | 1% | |
| Zinc | 1.1mg | 1.02mg | 1% |
| Fiber | 0g | 0.2g | 1% |
| Net carbs | 0g | 11.74g | N/A |
| Tryptophan | 0.082mg | 0% | |
| Threonine | 0.334mg | 0% | |
| Isoleucine | 0.334mg | 0% | |
| Leucine | 0.6mg | 0% | |
| Lysine | 0.663mg | 0% | |
| Methionine | 0.196mg | 0% | |
| Phenylalanine | 0.301mg | 0% | |
| Valine | 0.356mg | 0% | |
| Histidine | 0.279mg | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
172%
30%
Minerals Daily Need Coverage Score
131%
33%
Comparison summary
Which food is lower in Cholesterol?
Spread is lower in Cholesterol (difference - 57mg)
Which food contains less Sodium?
Spread contains less Sodium (difference - 3437mg)
Which food is lower in Saturated fat?
Spread is lower in Saturated fat (difference - 1.171g)
Which food is cheaper?
Spread is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)