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Mackerel vs. Brunost — In-Depth Nutrition Comparison

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How are mackerel and brunost different?

  • Mackerel is richer in vitamin B12, selenium, and vitamin B3, while brunost is higher in vitamin B2, vitamin B5, calcium, potassium, and phosphorus.
  • Mackerel covers your daily need for vitamin B12, 691% more than brunost.
  • Mackerel contains 8 times more vitamin B3 than brunost. Mackerel contains 6.85mg of vitamin B3, while brunost contains 0.813mg.
  • Mackerel is lower in saturated fat.
  • Brunost has a higher glycemic index (27) than mackerel (0).

Fish, mackerel, Atlantic, cooked, dry heat and Cheese, gjetost types were used in this article.

Infographic

Mackerel vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +38.6%
Contains more IronIron +201.9%
Contains more CopperCopper +17.5%
Contains less SodiumSodium -86.2%
Contains more SeleniumSelenium +255.9%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +251.4%
Contains more ZincZinc +21.3%
Contains more PhosphorusPhosphorus +59.7%
Contains more ManganeseManganese +100%

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +742.6%
Contains more Vitamin B6Vitamin B6 +69.7%
Contains more Vitamin B12Vitamin B12 +685.1%
Contains more Vitamin AVitamin A +518.5%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B2Vitamin B2 +235.4%
Contains more Vitamin B5Vitamin B5 +238.5%
Contains more FolateFolate +150%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +147.2%
Contains more WaterWater +296.4%
Contains more FatsFats +65.7%
Contains more CarbsCarbs +∞%
~equal in Other ~4.75g

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -78.2%
Contains more Poly. FatPolyunsaturated fat +358.4%
Contains more Mono. FatMonounsaturated fat +12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Brunost DV% diff.
Vitamin B12 19µg 2.42µg 691%
Vitamin B2 0.412mg 1.382mg 75%
Saturated fat 4.176g 19.16g 68%
Selenium 51.6µg 14.5µg 67%
Vitamin B5 0.99mg 3.351mg 47%
Calcium 15mg 400mg 39%
Vitamin B3 6.85mg 0.813mg 38%
Vitamin A 54µg 334µg 31%
Potassium 401mg 1409mg 30%
Protein 23.85g 9.65g 28%
Phosphorus 278mg 444mg 24%
Polyunsaturated fat 4.3g 0.938g 22%
Sodium 83mg 600mg 22%
Fats 17.81g 29.51g 18%
Vitamin B6 0.46mg 0.271mg 15%
Carbs 0g 42.65g 14%
Vitamin B1 0.159mg 0.315mg 13%
Iron 1.57mg 0.52mg 13%
Calories 262kcal 466kcal 10%
Magnesium 97mg 70mg 6%
Cholesterol 75mg 94mg 6%
Zinc 0.94mg 1.14mg 2%
Copper 0.094mg 0.08mg 2%
Monounsaturated fat 7.006g 7.879g 2%
Manganese 0.02mg 0.04mg 1%
Folate 2µg 5µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 42.65g N/A
Tryptophan 0.267mg 0.135mg 0%
Threonine 1.045mg 0.393mg 0%
Isoleucine 1.099mg 0.519mg 0%
Leucine 1.938mg 0.992mg 0%
Lysine 2.19mg 0.814mg 0%
Methionine 0.706mg 0.318mg 0%
Phenylalanine 0.931mg 0.54mg 0%
Valine 1.228mg 0.765mg 0%
Histidine 0.702mg 0.293mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Brunost
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
84%
Brunost
Minerals Daily Need Coverage Score
64%
Mackerel
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 19mg)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 517mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 14.984g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.