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Mackerel vs Cheese - In-Depth Nutrition Comparison

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How are Mackerel and Cheese different?

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, and Vitamin B6, however Cheese is richer in Calcium, Vitamin A RAE, Phosphorus, and Zinc.
  • Daily need coverage for Vitamin B12 from Mackerel is 454% higher.
  • Mackerel contains 42 times more Vitamin D than Cheese. While Mackerel contains 1006IU of Vitamin D, Cheese contains only 24IU.
  • Cheese has less Sodium.

Fish, mackerel, salted and Cheese, cheddar are the varieties used in this article.

Infographic

Mackerel vs Cheese 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +900%
Contains more Magnesium +122.2%
Contains more Potassium +584.2%
Contains more Copper +233.3%
Contains more Calcium +975.8%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Contains more Zinc +230.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Contains more Iron +900%
Contains more Magnesium +122.2%
Contains more Potassium +584.2%
Contains more Copper +233.3%
Contains more Calcium +975.8%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Contains more Zinc +230.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Cheese
Contains more Vitamin E +235.2%
Contains more Vitamin D +4100%
Contains more Vitamin B3 +5493.2%
Contains more Vitamin B6 +521.2%
Contains more Vitamin B12 +990.9%
Contains more Vitamin K +225%
Contains more Vitamin A +691.1%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +125.3%
Contains more Folate +80%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin E +235.2%
Contains more Vitamin D +4100%
Contains more Vitamin B3 +5493.2%
Contains more Vitamin B6 +521.2%
Contains more Vitamin B12 +990.9%
Contains more Vitamin K +225%
Contains more Vitamin A +691.1%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +125.3%
Contains more Folate +80%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Cheese
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cheese Opinion
Net carbs 0g 3.09g Cheese
Protein 18.5g 22.87g Cheese
Fats 25.1g 33.31g Cheese
Carbs 0g 3.09g Cheese
Calories 305kcal 404kcal Cheese
Starch g g
Fructose g 0g Cheese
Sugar 0g 0.48g Mackerel
Fiber 0g 0g
Calcium 66mg 710mg Cheese
Iron 1.4mg 0.14mg Mackerel
Magnesium 60mg 27mg Mackerel
Phosphorus 254mg 455mg Cheese
Potassium 520mg 76mg Mackerel
Sodium 4450mg 653mg Cheese
Zinc 1.1mg 3.64mg Cheese
Copper 0.1mg 0.03mg Mackerel
Vitamin A 157IU 1242IU Cheese
Vitamin E 2.38mg 0.71mg Mackerel
Vitamin D 1006IU 24IU Mackerel
Vitamin D 25.2µg 0.6µg Mackerel
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.029mg Cheese
Vitamin B2 0.19mg 0.428mg Cheese
Vitamin B3 3.3mg 0.059mg Mackerel
Vitamin B5 mg 0.41mg Cheese
Vitamin B6 0.41mg 0.066mg Mackerel
Folate 15µg 27µg Cheese
Vitamin B12 12µg 1.1µg Mackerel
Vitamin K 7.8µg 2.4µg Mackerel
Tryptophan mg 0.547mg Cheese
Threonine mg 1.044mg Cheese
Isoleucine mg 1.206mg Cheese
Leucine mg 1.939mg Cheese
Lysine mg 1.025mg Cheese
Methionine mg 0.547mg Cheese
Phenylalanine mg 1.074mg Cheese
Valine mg 1.404mg Cheese
Histidine mg 0.547mg Cheese
Cholesterol 95mg 99mg Mackerel
Trans Fat g 0.917g Mackerel
Saturated Fat 7.148g 18.867g Mackerel
Monounsaturated Fat 8.32g 9.246g Cheese
Polyunsaturated fat 6.21g 1.421g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
35
Cheese
Mineral Summary Score
114
Mackerel
79
Cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
137%
Cheese
Carbohydrates
0%
Mackerel
3%
Cheese
Fats
116%
Mackerel
154%
Cheese

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 11.719g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 3797mg)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.