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  6. Mackerel vs. Sweet potato

Mackerel vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Sweet potato?

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B3, and Choline, yet Sweet potato is higher in Vitamin A RAE.
  • Mackerel's daily need coverage for Vitamin B12 is 500% more.
  • The amount of Cholesterol in Sweet potato is lower.

We used Fish, mackerel, salted and Sweet potato, raw, unprepared types in this article.

Infographic

Mackerel vs Sweet potato 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
Sweet potato
Sweet potato
Contains more Calcium +120%
Contains more Iron +129.5%
Contains more Magnesium +140%
Contains more Phosphorus +440.4%
Contains more Potassium +54.3%
Contains more Zinc +266.7%
Contains more Selenium +12133.3%
Contains less Sodium -98.8%
Contains more Copper +51%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +120%
Contains more Iron +129.5%
Contains more Magnesium +140%
Contains more Phosphorus +440.4%
Contains more Potassium +54.3%
Contains more Zinc +266.7%
Contains more Selenium +12133.3%
Contains less Sodium -98.8%
Contains more Copper +51%

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
8
:
4
Sweet potato
Sweet potato
Contains more Vitamin E +815.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +211.5%
Contains more Vitamin B3 +492.5%
Contains more Vitamin B6 +96.2%
Contains more Folate +36.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +333.3%
Contains more Vitamin A +8936.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +815.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +211.5%
Contains more Vitamin B3 +492.5%
Contains more Vitamin B6 +96.2%
Contains more Folate +36.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +333.3%
Contains more Vitamin A +8936.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Sweet potato
Sweet potato
Contains more Protein +1078.3%
Contains more Fats +50100%
Contains more Other +1267.3%
Contains more Carbs +∞%
Contains more Water +79.7%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +1078.3%
Contains more Fats +50100%
Contains more Other +1267.3%
Contains more Carbs +∞%
Contains more Water +79.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +831900%
Contains more Polyunsaturated fat +44257.1%
Contains less Saturated Fat -99.7%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +831900%
Contains more Polyunsaturated fat +44257.1%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Sweet potato Opinion
Net carbs 0g 17.12g Sweet potato
Protein 18.5g 1.57g Mackerel
Fats 25.1g 0.05g Mackerel
Carbs 0g 20.12g Sweet potato
Calories 305kcal 86kcal Mackerel
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 0g 4.18g Mackerel
Fiber 0g 3g Sweet potato
Calcium 66mg 30mg Mackerel
Iron 1.4mg 0.61mg Mackerel
Magnesium 60mg 25mg Mackerel
Phosphorus 254mg 47mg Mackerel
Potassium 520mg 337mg Mackerel
Sodium 4450mg 55mg Sweet potato
Zinc 1.1mg 0.3mg Mackerel
Copper 0.1mg 0.151mg Sweet potato
Manganese 0.258mg Sweet potato
Selenium 73.4µg 0.6µg Mackerel
Vitamin A 157IU 14187IU Sweet potato
Vitamin A RAE 47µg 709µg Sweet potato
Vitamin E 2.38mg 0.26mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0.02mg 0.078mg Sweet potato
Vitamin B2 0.19mg 0.061mg Mackerel
Vitamin B3 3.3mg 0.557mg Mackerel
Vitamin B5 0.8mg Sweet potato
Vitamin B6 0.41mg 0.209mg Mackerel
Folate 15µg 11µg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 1.8µg Mackerel
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Cholesterol 95mg 0mg Sweet potato
Saturated Fat 7.148g 0.018g Sweet potato
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 0.001g Mackerel
Polyunsaturated fat 6.21g 0.014g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sweet potato
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
212%
Mackerel
85%
Sweet potato
Minerals Daily Need Coverage Score
131%
Mackerel
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 4395mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 7.13g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $6.8)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 70)
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

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.