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Mackerel vs. Cream cheese — In-Depth Nutrition Comparison

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The main differences between mackerel and cream cheese

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, magnesium, iron, and vitamin B2, yet cream cheese is richer in vitamin A.
  • Daily need coverage for vitamin B12 for mackerel is 783% higher.
  • Mackerel contains 75 times more vitamin B3 than cream cheese. Mackerel contains 6.85mg of vitamin B3, while cream cheese contains 0.091mg.
  • Mackerel contains less saturated fat.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Cheese, cream.

Infographic

Mackerel vs Cream 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" 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +977.8%
Contains more PotassiumPotassium +203.8%
Contains more IronIron +1327.3%
Contains more CopperCopper +422.2%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +159.8%
Contains less SodiumSodium -73.6%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +500%
Contains more CalciumCalcium +546.7%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +591.3%
Contains more Vitamin B2Vitamin B2 +79.1%
Contains more Vitamin B3Vitamin B3 +7427.5%
Contains more Vitamin B5Vitamin B5 +91.5%
Contains more Vitamin B6Vitamin B6 +721.4%
Contains more Vitamin B12Vitamin B12 +8536.4%
Contains more Vitamin AVitamin A +470.4%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +287.8%
Contains more OtherOther +299.2%
Contains more FatsFats +93.4%
Contains more CarbsCarbs +∞%
~equal in Water ~52.62g

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Poly. FatPolyunsaturated fat +190%
Contains more Mono. FatMonounsaturated fat +27.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Cream cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cream cheese DV% diff.
Vitamin B12 19µg 0.22µg 783%
Selenium 51.6µg 8.6µg 78%
Saturated fat 4.176g 20.213g 73%
Vitamin B3 6.85mg 0.091mg 42%
Protein 23.85g 6.15g 35%
Vitamin B6 0.46mg 0.056mg 31%
Vitamin A 54µg 308µg 28%
Fats 17.81g 34.44g 26%
Phosphorus 278mg 107mg 24%
Magnesium 97mg 9mg 21%
Polyunsaturated fat 4.3g 1.483g 19%
Iron 1.57mg 0.11mg 18%
Vitamin B2 0.412mg 0.23mg 14%
Vitamin B1 0.159mg 0.023mg 11%
Sodium 83mg 314mg 10%
Cholesterol 75mg 101mg 9%
Vitamin B5 0.99mg 0.517mg 9%
Copper 0.094mg 0.018mg 8%
Potassium 401mg 132mg 8%
Calcium 15mg 97mg 8%
Vitamin E 0.86mg 6%
Monounsaturated fat 7.006g 8.907g 5%
Choline 27.2mg 5%
Calories 262kcal 350kcal 4%
Zinc 0.94mg 0.5mg 4%
Vitamin K 2.1µg 2%
Folate 2µg 9µg 2%
Carbs 0g 5.52g 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Manganese 0.02mg 0.011mg 0%
Tryptophan 0.267mg 0.069mg 0%
Threonine 1.045mg 0.233mg 0%
Isoleucine 1.099mg 0.324mg 0%
Leucine 1.938mg 0.657mg 0%
Lysine 2.19mg 0.567mg 0%
Methionine 0.706mg 0.191mg 0%
Phenylalanine 0.931mg 0.291mg 0%
Valine 1.228mg 0.395mg 0%
Histidine 0.702mg 0.175mg 0%
Omega-3 - EPA 0.504g 0.01g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.106g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Mackerel
21%
Cream cheese
Minerals Daily Need Coverage Score
64%
Mackerel
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 16.037g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.