Mackerel vs. Cheese — In-Depth Nutrition Comparison
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What are the main differences between mackerel and cheese?
- Mackerel is richer in vitamin B12, vitamin B3, selenium, and vitamin B6, while cheese is higher in calcium, phosphorus, zinc, and vitamin A.
- Mackerel's daily need coverage for vitamin B12 is 746% higher.
- Cheese has 116 times less vitamin B3 than mackerel. Mackerel has 6.85mg of vitamin B3, while cheese has 0.059mg.
- Mackerel is lower in saturated fat.
We used Fish, mackerel, Atlantic, cooked, dry heat and Cheese, cheddar 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 more MagnesiumMagnesium | +259.3% |
| Contains more PotassiumPotassium | +427.6% |
| Contains more IronIron | +1021.4% |
| Contains more CopperCopper | +213.3% |
| Contains less SodiumSodium | -87.3% |
| Contains more SeleniumSelenium | +81.1% |
| Contains more CalciumCalcium | +4633.3% |
| Contains more ZincZinc | +287.2% |
| Contains more PhosphorusPhosphorus | +63.7% |
| Contains more ManganeseManganese | +35% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +448.3% |
| Contains more Vitamin B3Vitamin B3 | +11510.2% |
| Contains more Vitamin B5Vitamin B5 | +141.5% |
| Contains more Vitamin B6Vitamin B6 | +597% |
| Contains more Vitamin B12Vitamin B12 | +1627.3% |
| Contains more Vitamin AVitamin A | +511.1% |
| Contains more FolateFolate | +1250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +43.9% |
| Contains more OtherOther | +36.7% |
| Contains more FatsFats | +87% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~22.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.9% |
| Contains more Poly. FatPolyunsaturated fat | +202.6% |
| Contains more Mono. FatMonounsaturated fat | +32% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 19µg | 1.1µg | 746% |
| Calcium | 15mg | 710mg | 70% |
| Saturated fat | 4.176g | 18.867g | 67% |
| Selenium | 51.6µg | 28.5µg | 42% |
| Vitamin B3 | 6.85mg | 0.059mg | 42% |
| Vitamin A | 54µg | 330µg | 31% |
| Vitamin B6 | 0.46mg | 0.066mg | 30% |
| Zinc | 0.94mg | 3.64mg | 25% |
| Phosphorus | 278mg | 455mg | 25% |
| Sodium | 83mg | 653mg | 25% |
| Fats | 17.81g | 33.31g | 24% |
| Polyunsaturated fat | 4.3g | 1.421g | 19% |
| Iron | 1.57mg | 0.14mg | 18% |
| Magnesium | 97mg | 27mg | 17% |
| Vitamin B5 | 0.99mg | 0.41mg | 12% |
| Vitamin B1 | 0.159mg | 0.029mg | 11% |
| Potassium | 401mg | 76mg | 10% |
| Cholesterol | 75mg | 99mg | 8% |
| Calories | 262kcal | 404kcal | 7% |
| Copper | 0.094mg | 0.03mg | 7% |
| Monounsaturated fat | 7.006g | 9.246g | 6% |
| Folate | 2µg | 27µg | 6% |
| Vitamin E | 0.71mg | 5% | |
| Vitamin D | 24IU | 3% | |
| Choline | 16.5mg | 3% | |
| Vitamin D | 0.6µg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Protein | 23.85g | 22.87g | 2% |
| Carbs | 0g | 3.09g | 1% |
| Vitamin B2 | 0.412mg | 0.428mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 0g | 3.09g | N/A |
| Sugar | 0.48g | N/A | |
| Manganese | 0.02mg | 0.027mg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.267mg | 0.547mg | 0% |
| Threonine | 1.045mg | 1.044mg | 0% |
| Isoleucine | 1.099mg | 1.206mg | 0% |
| Leucine | 1.938mg | 1.939mg | 0% |
| Lysine | 2.19mg | 1.025mg | 0% |
| Methionine | 0.706mg | 0.547mg | 0% |
| Phenylalanine | 0.931mg | 1.074mg | 0% |
| Valine | 1.228mg | 1.404mg | 0% |
| Histidine | 0.702mg | 0.547mg | 0% |
| Omega-3 - EPA | 0.504g | 0.01g | N/A |
| Omega-3 - DHA | 0.699g | 0.001g | N/A |
| Omega-3 - DPA | 0.106g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
217%
35%
Minerals Daily Need Coverage Score
64%
79%
Comparison summary
Which food is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Mackerel contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Mackerel is lower in Saturated fat (difference - 14.691g)
Which food is cheaper?
Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.