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  6. Mackerel vs. Zucchini

Mackerel vs. Zucchini — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Zucchini?

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B6, and Vitamin B3, yet Zucchini is higher in Vitamin C.
  • Mackerel's daily need coverage for Vitamin B12 is 500% more.
  • The amount of Cholesterol in Zucchini is lower.

We used Fish, mackerel, salted and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Mackerel vs Zucchini 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
8
:
2
Zucchini
Zucchini
Contains more Calcium +312.5%
Contains more Iron +278.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +568.4%
Contains more Potassium +99.2%
Contains more Zinc +243.8%
Contains more Copper +88.7%
Contains more Selenium +36600%
Contains less Sodium -99.8%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +312.5%
Contains more Iron +278.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +568.4%
Contains more Potassium +99.2%
Contains more Zinc +243.8%
Contains more Copper +88.7%
Contains more Selenium +36600%
Contains less Sodium -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.
Mackerel
Mackerel
7
:
5
Zucchini
Zucchini
Contains more Vitamin E +1883.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +102.1%
Contains more Vitamin B3 +631.7%
Contains more Vitamin B6 +151.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +81.4%
Contains more Vitamin A +27.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +125%
Contains more Folate +60%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +1883.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +102.1%
Contains more Vitamin B3 +631.7%
Contains more Vitamin B6 +151.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +81.4%
Contains more Vitamin A +27.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +125%
Contains more Folate +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Zucchini
Zucchini
Contains more Protein +1428.9%
Contains more Fats +7743.8%
Contains more Other +2250.9%
Contains more Carbs +∞%
Contains more Water +120.4%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +1428.9%
Contains more Fats +7743.8%
Contains more Other +2250.9%
Contains more Carbs +∞%
Contains more Water +120.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +75536.4%
Contains more Polyunsaturated fat +6724.2%
Contains less Saturated Fat -98.8%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +75536.4%
Contains more Polyunsaturated fat +6724.2%
Contains less Saturated Fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Zucchini
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 Equal

All nutrients comparison - raw data values

Nutrient Mackerel Zucchini Opinion
Net carbs 0g 2.11g Zucchini
Protein 18.5g 1.21g Mackerel
Fats 25.1g 0.32g Mackerel
Carbs 0g 3.11g Zucchini
Calories 305kcal 17kcal Mackerel
Fructose 1.38g Zucchini
Sugar 0g 2.5g Mackerel
Fiber 0g 1g Zucchini
Calcium 66mg 16mg Mackerel
Iron 1.4mg 0.37mg Mackerel
Magnesium 60mg 18mg Mackerel
Phosphorus 254mg 38mg Mackerel
Potassium 520mg 261mg Mackerel
Sodium 4450mg 8mg Zucchini
Zinc 1.1mg 0.32mg Mackerel
Copper 0.1mg 0.053mg Mackerel
Manganese 0.177mg Zucchini
Selenium 73.4µg 0.2µg Mackerel
Vitamin A 157IU 200IU Zucchini
Vitamin A RAE 47µg 10µg Mackerel
Vitamin E 2.38mg 0.12mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.02mg 0.045mg Zucchini
Vitamin B2 0.19mg 0.094mg Mackerel
Vitamin B3 3.3mg 0.451mg Mackerel
Vitamin B5 0.204mg Zucchini
Vitamin B6 0.41mg 0.163mg Mackerel
Folate 15µg 24µg Zucchini
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 4.3µg Mackerel
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Cholesterol 95mg 0mg Zucchini
Saturated Fat 7.148g 0.084g Zucchini
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 0.011g Mackerel
Polyunsaturated fat 6.21g 0.091g Mackerel
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
131%
Mackerel
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 4442mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 7.064g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $6.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.