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  6. Mackerel vs. Tomato paste

Mackerel vs. Tomato paste — In-Depth Nutrition Comparison

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What are the main differences between mackerel and tomato paste?

  • Mackerel is richer in vitamin B12, vitamin D, selenium, and phosphorus, yet tomato paste is richer in copper, vitamin A, and vitamin C.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Tomato paste contains less cholesterol.
  • Mackerel has a lower glycemic index than tomato paste.

We used Fish, mackerel, salted and Tomato products, canned, paste, without salt added types in this comparison.

Infographic

Mackerel vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +83.3%
Contains more ZincZinc +74.6%
Contains more PhosphorusPhosphorus +206%
Contains more SeleniumSelenium +1284.9%
Contains more PotassiumPotassium +95%
Contains more IronIron +112.9%
Contains more CopperCopper +265%
Contains less SodiumSodium -98.7%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B6Vitamin B6 +89.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +163.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +61.7%
Contains more Vitamin EVitamin E +80.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin KVitamin K +46.2%
~equal in Vitamin B3 ~3.076mg

All nutrients comparison - raw data values

Nutrient Mackerel Tomato paste DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 59mg 191%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 5.3µg 124%
Polyunsaturated fat 6.21g 0.16g 40%
Fats 25.1g 0.47g 38%
Saturated fat 7.148g 0.1g 32%
Cholesterol 95mg 0mg 32%
Copper 0.1mg 0.365mg 29%
Protein 18.5g 4.32g 28%
Vitamin C 0mg 21.9mg 24%
Phosphorus 254mg 83mg 24%
Monounsaturated fat 8.32g 0.067g 21%
Iron 1.4mg 2.98mg 20%
Fiber 0g 4.1g 16%
Vitamin B6 0.41mg 0.216mg 15%
Potassium 520mg 1014mg 15%
Vitamin E 2.38mg 4.3mg 13%
Manganese 0.302mg 13%
Choline 101.6mg 38.5mg 11%
Calories 305kcal 82kcal 11%
Fructose 5.85g 7%
Carbs 0g 18.91g 6%
Zinc 1.1mg 0.63mg 4%
Magnesium 60mg 42mg 4%
Vitamin K 7.8µg 11.4µg 3%
Vitamin B1 0.02mg 0.06mg 3%
Vitamin B5 0.142mg 3%
Vitamin B2 0.19mg 0.153mg 3%
Vitamin A 47µg 76µg 3%
Calcium 66mg 36mg 3%
Folate 15µg 12µg 1%
Vitamin B3 3.3mg 3.076mg 1%
Net carbs 0g 14.81g N/A
Sugar 0g 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 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

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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +328.2%
Contains more FatsFats +5240.4%
Contains more OtherOther +378.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +70.9%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +12317.9%
Contains more Poly. FatPolyunsaturated fat +3781.3%
Contains less Sat. FatSaturated fat -98.6%

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.