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  6. Mackerel vs. Arborio rice

Mackerel vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between mackerel and arborio rice

  • Mackerel has more vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, vitamin B2, and magnesium; however, arborio rice is richer in manganese.
  • Mackerel covers your daily vitamin B12 needs 792% more than arborio rice.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of mackerel is 0.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Rice, white, short-grain, enriched, cooked.

Infographic

Mackerel vs Arborio rice 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1112.5%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1442.3%
Contains more CopperCopper +30.6%
Contains more ZincZinc +135%
Contains more PhosphorusPhosphorus +742.4%
Contains more SeleniumSelenium +588%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1685%
~equal in Iron ~1.46mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2475%
Contains more Vitamin B3Vitamin B3 +358.8%
Contains more Vitamin B5Vitamin B5 +149.4%
Contains more Vitamin B6Vitamin B6 +679.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2850%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Arborio rice DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 7.5µg 80%
Protein 23.85g 2.36g 43%
Phosphorus 278mg 33mg 35%
Vitamin B3 6.85mg 1.493mg 33%
Vitamin B6 0.46mg 0.059mg 31%
Vitamin B2 0.412mg 0.016mg 30%
Polyunsaturated fat 4.3g 0.05g 28%
Fats 17.81g 0.19g 27%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 8mg 21%
Saturated fat 4.176g 0.051g 19%
Monounsaturated fat 7.006g 0.058g 17%
Manganese 0.02mg 0.357mg 15%
Folate 2µg 59µg 14%
Vitamin B5 0.99mg 0.397mg 12%
Potassium 401mg 26mg 11%
Carbs 0g 28.73g 10%
Calories 262kcal 130kcal 7%
Vitamin A 54µg 0µg 6%
Zinc 0.94mg 0.4mg 5%
Sodium 83mg 0mg 4%
Copper 0.094mg 0.072mg 2%
Iron 1.57mg 1.46mg 1%
Calcium 15mg 1mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 28.73g N/A
Vitamin B1 0.159mg 0.164mg 0%
Tryptophan 0.267mg 0.027mg 0%
Threonine 1.045mg 0.084mg 0%
Isoleucine 1.099mg 0.102mg 0%
Leucine 1.938mg 0.195mg 0%
Lysine 2.19mg 0.085mg 0%
Methionine 0.706mg 0.056mg 0%
Phenylalanine 0.931mg 0.126mg 0%
Valine 1.228mg 0.144mg 0%
Histidine 0.702mg 0.056mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +910.6%
Contains more FatsFats +9273.7%
Contains more OtherOther +2568.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +11979.3%
Contains more Poly. FatPolyunsaturated fat +8500%
Contains less Sat. FatSaturated fat -98.8%

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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/175120/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.