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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, 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.

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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
:
4
Cheese
Contains more Iron +900%
Contains more Potassium +584.2%
Contains more Magnesium +122.2%
Contains more Copper +233.3%
Contains more Calcium +975.8%
Contains more Zinc +230.9%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Contains more Iron +900%
Contains more Potassium +584.2%
Contains more Magnesium +122.2%
Contains more Copper +233.3%
Contains more Calcium +975.8%
Contains more Zinc +230.9%
Contains more Phosphorus +79.1%
Contains less Sodium -85.3%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
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 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 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 Cholesterol ok
Lower in Sugar 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.48g)
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.

All nutrients comparison - raw data values

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

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.