Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Wakame

Mackerel vs. Wakame — In-Depth Nutrition Comparison

Compare

How are Mackerel and Wakame different?

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B6, and Phosphorus, however, Wakame is richer in Folate, and Copper.
  • Daily need coverage for Vitamin B12 from Mackerel is 500% higher.
  • Wakame has less Cholesterol.

Fish, mackerel, salted and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Mackerel vs Wakame 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
4
:
6
Wakame
Wakame
Contains more Phosphorus +217.5%
Contains more Potassium +940%
Contains more Zinc +189.5%
Contains more Selenium +10385.7%
Contains more Calcium +127.3%
Contains more Iron +55.7%
Contains more Magnesium +78.3%
Contains less Sodium -80.4%
Contains more Copper +184%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +217.5%
Contains more Potassium +940%
Contains more Zinc +189.5%
Contains more Selenium +10385.7%
Contains more Calcium +127.3%
Contains more Iron +55.7%
Contains more Magnesium +78.3%
Contains less Sodium -80.4%
Contains more Copper +184%

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
6
:
6
Wakame
Wakame
Contains more Vitamin E +138%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B6 +20400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +47.2%
Contains more Vitamin A +129.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +21.1%
Contains more Folate +1206.7%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin E +138%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B6 +20400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +47.2%
Contains more Vitamin A +129.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +21.1%
Contains more Folate +1206.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Wakame
Wakame
Contains more Protein +510.6%
Contains more Fats +3821.9%
Contains more Other +86.1%
Contains more Carbs +∞%
Contains more Water +86%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +510.6%
Contains more Fats +3821.9%
Contains more Other +86.1%
Contains more Carbs +∞%
Contains more Water +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +14244.8%
Contains more Polyunsaturated fat +2748.6%
Contains less Saturated Fat -98.2%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +14244.8%
Contains more Polyunsaturated fat +2748.6%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Wakame Opinion
Net carbs 0g 8.64g Wakame
Protein 18.5g 3.03g Mackerel
Fats 25.1g 0.64g Mackerel
Carbs 0g 9.14g Wakame
Calories 305kcal 45kcal Mackerel
Sugar 0g 0.65g Mackerel
Fiber 0g 0.5g Wakame
Calcium 66mg 150mg Wakame
Iron 1.4mg 2.18mg Wakame
Magnesium 60mg 107mg Wakame
Phosphorus 254mg 80mg Mackerel
Potassium 520mg 50mg Mackerel
Sodium 4450mg 872mg Wakame
Zinc 1.1mg 0.38mg Mackerel
Copper 0.1mg 0.284mg Wakame
Manganese 1.4mg Wakame
Selenium 73.4µg 0.7µg Mackerel
Vitamin A 157IU 360IU Wakame
Vitamin A RAE 47µg 18µg Mackerel
Vitamin E 2.38mg 1mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.02mg 0.06mg Wakame
Vitamin B2 0.19mg 0.23mg Wakame
Vitamin B3 3.3mg 1.6mg Mackerel
Vitamin B5 0.697mg Wakame
Vitamin B6 0.41mg 0.002mg Mackerel
Folate 15µg 196µg Wakame
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 5.3µg Mackerel
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Cholesterol 95mg 0mg Wakame
Saturated Fat 7.148g 0.13g Wakame
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0.186g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 0.058g Mackerel
Polyunsaturated fat 6.21g 0.218g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
131%
Mackerel
65%
Wakame

Comparison summary

Which food contains less Sodium?
Wakame
Wakame contains less Sodium (difference - 3578mg)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 7.018g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.65g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.