Mackerel vs. Arugula — In-Depth Nutrition Comparison
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What are the main differences between Mackerel and Arugula?
- Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B2, while Arugula is higher in Folate, and Vitamin C.
- Mackerel's daily need coverage for Vitamin B12 is 792% higher.
We used Fish, mackerel, Atlantic, cooked, dry heat and Arugula, raw types in this comparison.
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
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Magnesium
+106.4%
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Phosphorus
+434.6%
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Zinc
+100%
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Copper
+23.7%
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Selenium
+17100%
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Calcium
+966.7%
Contains
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Sodium
-67.5%
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Manganese
+1505%
Equal in Iron - 1.46
Equal in Potassium - 369
Contains
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Magnesium
+106.4%
Contains
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Phosphorus
+434.6%
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Zinc
+100%
Contains
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Copper
+23.7%
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Selenium
+17100%
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Calcium
+966.7%
Contains
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Sodium
-67.5%
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Manganese
+1505%
Equal in Iron - 1.46
Equal in Potassium - 369
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.
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Contains
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Vitamin B1
+261.4%
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Vitamin B2
+379.1%
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Vitamin B3
+2145.9%
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Vitamin B5
+126.5%
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Vitamin B6
+530.1%
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Vitamin B12
+∞%
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Vitamin A
+1218.3%
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Vitamin C
+3650%
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Folate
+4750%
Contains
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Vitamin B1
+261.4%
Contains
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Vitamin B2
+379.1%
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Vitamin B3
+2145.9%
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Vitamin B5
+126.5%
Contains
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Vitamin B6
+530.1%
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Vitamin B12
+∞%
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Vitamin A
+1218.3%
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Vitamin C
+3650%
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Folate
+4750%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+824.4%
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Fats
+2598.5%
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Other
+262.1%
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Carbs
+∞%
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Water
+72.2%
Contains
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Protein
+824.4%
Contains
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Fats
+2598.5%
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Other
+262.1%
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Carbs
+∞%
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Water
+72.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+14198%
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Polyunsaturated fat
+1248%
Contains
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Saturated Fat
-97.9%
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Monounsaturated Fat
+14198%
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Polyunsaturated fat
+1248%
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Saturated Fat
-97.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 2.05g |
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| Protein | 23.85g | 2.58g |
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| Fats | 17.81g | 0.66g |
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| Carbs | 0g | 3.65g |
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| Calories | 262kcal | 25kcal |
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| Sugar | 2.05g |
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| Fiber | 0g | 1.6g |
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| Calcium | 15mg | 160mg |
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| Iron | 1.57mg | 1.46mg |
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| Magnesium | 97mg | 47mg |
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| Phosphorus | 278mg | 52mg |
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| Potassium | 401mg | 369mg |
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| Sodium | 83mg | 27mg |
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| Zinc | 0.94mg | 0.47mg |
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| Copper | 0.094mg | 0.076mg |
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| Manganese | 0.02mg | 0.321mg |
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| Selenium | 51.6µg | 0.3µg |
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| Vitamin A | 180IU | 2373IU |
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| Vitamin A RAE | 54µg | 119µg |
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| Vitamin E | 0.43mg |
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| Vitamin C | 0.4mg | 15mg |
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| Vitamin B1 | 0.159mg | 0.044mg |
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| Vitamin B2 | 0.412mg | 0.086mg |
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| Vitamin B3 | 6.85mg | 0.305mg |
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| Vitamin B5 | 0.99mg | 0.437mg |
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| Vitamin B6 | 0.46mg | 0.073mg |
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| Folate | 2µg | 97µg |
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| Vitamin B12 | 19µg | 0µg |
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| Vitamin K | 108.6µg |
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| Tryptophan | 0.267mg |
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| Threonine | 1.045mg |
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| Isoleucine | 1.099mg |
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| Leucine | 1.938mg |
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| Lysine | 2.19mg |
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| Methionine | 0.706mg |
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| Phenylalanine | 0.931mg |
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| Valine | 1.228mg |
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| Histidine | 0.702mg |
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| Cholesterol | 75mg | 0mg |
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| Saturated Fat | 4.176g | 0.086g |
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| Omega-3 - DHA | 0.699g | 0g |
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| Omega-3 - EPA | 0.504g | 0g |
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| Omega-3 - DPA | 0.106g | 0g |
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| Monounsaturated Fat | 7.006g | 0.049g |
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| Polyunsaturated fat | 4.3g | 0.319g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
235%
52%
Minerals Daily Need Coverage Score
64%
28%
Comparison summary
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Arugula contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Arugula is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Arugula is lower in Saturated Fat (difference - 4.09g)
Which food is cheaper?
Arugula is cheaper (difference - $6.6)
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.