Mackerel vs. Vegetable oil — In-Depth Nutrition Comparison
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A recap on differences between mackerel and vegetable oil
- Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and vitamin B3; however, vegetable oil is higher in vitamin E.
- Mackerel covers your daily vitamin B12 needs 500% more than vegetable oil.
Food varieties used in this article are Fish, mackerel, salted and Oil, corn, peanut, and olive.
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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +976.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +5400% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +50700% |
| Contains more Vitamin EVitamin E | +521% |
| Contains more Vitamin KVitamin K | +169.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 0mg | 193% |
| Polyunsaturated fat | 6.21g | 33.033g | 179% |
| Selenium | 73.4µg | 0µg | 133% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Vitamin D | 1006IU | 0IU | 126% |
| Fats | 25.1g | 100g | 115% |
| Monounsaturated fat | 8.32g | 48.033g | 99% |
| Vitamin E | 2.38mg | 14.78mg | 83% |
| Protein | 18.5g | 0g | 37% |
| Phosphorus | 254mg | 0mg | 36% |
| Saturated fat | 7.148g | 14.367g | 33% |
| Cholesterol | 95mg | 0mg | 32% |
| Vitamin B6 | 0.41mg | 0mg | 32% |
| Calories | 305kcal | 884kcal | 29% |
| Vitamin B3 | 3.3mg | 0mg | 21% |
| Choline | 101.6mg | 0.2mg | 18% |
| Iron | 1.4mg | 0.13mg | 16% |
| Vitamin B2 | 0.19mg | 0mg | 15% |
| Potassium | 520mg | 0mg | 15% |
| Magnesium | 60mg | 0mg | 14% |
| Copper | 0.1mg | 0mg | 11% |
| Vitamin K | 7.8µg | 21µg | 11% |
| Zinc | 1.1mg | 0.02mg | 10% |
| Calcium | 66mg | 0mg | 7% |
| Vitamin A | 47µg | 0µg | 5% |
| Folate | 15µg | 0µg | 4% |
| Vitamin B1 | 0.02mg | 0mg | 2% |
| 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
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +298.4% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
| Contains less Sat. FatSaturated fat | -50.2% |
| Contains more Mono. FatMonounsaturated fat | +477.3% |
| Contains more Poly. FatPolyunsaturated fat | +431.9% |