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  6. Mackerel vs. Wild rice raw

Mackerel vs. Wild rice raw — In-Depth Nutrition Comparison

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How are mackerel and wild rice raw different?

  • Mackerel is richer in vitamin B12, vitamin D, and selenium, while wild rice raw is higher in copper, zinc, magnesium, and phosphorus.
  • Mackerel covers your daily need for vitamin B12, 500% more than wild rice raw.
  • Wild rice raw is lower in cholesterol.
  • Wild rice raw has a higher glycemic index (57) than mackerel (0).

Fish, mackerel, salted and Wild rice, raw types were used in this article.

Infographic

Mackerel vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +21.8%
Contains more SeleniumSelenium +2521.4%
Contains more MagnesiumMagnesium +195%
Contains more IronIron +40%
Contains more CopperCopper +424%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +70.5%
Contains less SodiumSodium -99.8%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin EVitamin E +190.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +310.5%
Contains more CholineCholine +190.3%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +104%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.391mg

All nutrients comparison - raw data values

Nutrient Mackerel Wild rice raw DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 7mg 193%
Selenium 73.4µg 2.8µg 128%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Manganese 1.329mg 58%
Copper 0.1mg 0.524mg 47%
Zinc 1.1mg 5.96mg 44%
Fats 25.1g 1.08g 37%
Polyunsaturated fat 6.21g 0.676g 37%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.156g 32%
Magnesium 60mg 177mg 28%
Phosphorus 254mg 433mg 26%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Vitamin B5 1.074mg 21%
Vitamin B3 3.3mg 6.733mg 21%
Folate 15µg 95µg 20%
Monounsaturated fat 8.32g 0.159g 20%
Choline 101.6mg 35mg 12%
Vitamin E 2.38mg 0.82mg 10%
Vitamin B1 0.02mg 0.115mg 8%
Protein 18.5g 14.73g 8%
Iron 1.4mg 1.96mg 7%
Vitamin B2 0.19mg 0.262mg 6%
Vitamin A 47µg 1µg 5%
Calcium 66mg 21mg 5%
Vitamin K 7.8µg 1.9µg 5%
Calories 305kcal 357kcal 3%
Potassium 520mg 427mg 3%
Vitamin B6 0.41mg 0.391mg 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +25.6%
Contains more FatsFats +2224.1%
Contains more WaterWater +454.1%
Contains more OtherOther +775.8%
Contains more CarbsCarbs +∞%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +5132.7%
Contains more Poly. FatPolyunsaturated fat +818.6%
Contains less Sat. FatSaturated fat -97.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.