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  6. Mackerel vs. Cottage cheese

Mackerel vs. Cottage cheese — In-Depth Nutrition Comparison

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How are mackerel and cottage cheese different?

  • Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B6, magnesium, vitamin B2, iron, and phosphorus than cottage cheese.
  • Daily need coverage for vitamin B12 for mackerel is 774% higher.
  • Mackerel contains 69 times more vitamin B3 than cottage cheese. While mackerel contains 6.85mg of vitamin B3, cottage cheese contains only 0.099mg.
  • Cottage cheese has less cholesterol.

Fish, mackerel, Atlantic, cooked, dry heat and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Mackerel vs Cottage cheese 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% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +1112.5%
Contains more PotassiumPotassium +285.6%
Contains more IronIron +2142.9%
Contains more CopperCopper +224.1%
Contains more ZincZinc +135%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -77.2%
Contains more ManganeseManganese +900%
Contains more SeleniumSelenium +432%
Contains more CalciumCalcium +453.3%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +45.9%
Contains more Vitamin B1Vitamin B1 +488.9%
Contains more Vitamin B2Vitamin B2 +152.8%
Contains more Vitamin B3Vitamin B3 +6819.2%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +4318.6%
Contains more FolateFolate +500%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Cottage cheese DV% diff.
Vitamin B12 19µg 0.43µg 774%
Selenium 51.6µg 9.7µg 76%
Vitamin B3 6.85mg 0.099mg 42%
Vitamin B6 0.46mg 0.046mg 32%
Polyunsaturated fat 4.3g 0.123g 28%
Protein 23.85g 11.12g 25%
Magnesium 97mg 8mg 21%
Fats 17.81g 4.3g 21%
Cholesterol 75mg 17mg 19%
Iron 1.57mg 0.07mg 19%
Vitamin B2 0.412mg 0.163mg 19%
Phosphorus 278mg 159mg 17%
Monounsaturated fat 7.006g 0.778g 16%
Sodium 83mg 364mg 12%
Saturated fat 4.176g 1.718g 11%
Vitamin B1 0.159mg 0.027mg 11%
Potassium 401mg 104mg 9%
Vitamin B5 0.99mg 0.557mg 9%
Calories 262kcal 98kcal 8%
Copper 0.094mg 0.029mg 7%
Calcium 15mg 83mg 7%
Zinc 0.94mg 0.4mg 5%
Choline 18.4mg 3%
Folate 2µg 12µg 3%
Vitamin A 54µg 37µg 2%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Manganese 0.02mg 0.002mg 1%
Carbs 0g 3.38g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.267mg 0.147mg 0%
Threonine 1.045mg 0.5mg 0%
Isoleucine 1.099mg 0.591mg 0%
Leucine 1.938mg 1.116mg 0%
Lysine 2.19mg 0.934mg 0%
Methionine 0.706mg 0.269mg 0%
Phenylalanine 0.931mg 0.577mg 0%
Valine 1.228mg 0.748mg 0%
Histidine 0.702mg 0.326mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +114.5%
Contains more FatsFats +314.2%
Contains more OtherOther +259.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.8%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +800.5%
Contains more Poly. FatPolyunsaturated fat +3395.9%
Contains less Sat. FatSaturated fat -58.9%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.