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  6. Mackerel vs. Cheese sandwich

Mackerel vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between mackerel and cheese sandwich

  • Mackerel has more vitamin B12, selenium, vitamin B3, and vitamin B6; however, cheese sandwich is richer in manganese, calcium, vitamin B1, and folate.
  • Mackerel covers your daily vitamin B12 needs 787% more than cheese sandwich.
  • Cheese sandwich has 11 times less cholesterol than mackerel. Mackerel has 75mg of cholesterol, while cheese sandwich has 7mg.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of mackerel is 0.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Crackers, wheat, sandwich, with cheese filling.

Infographic

Mackerel vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +79.6%
Contains more PotassiumPotassium +31%
Contains less SodiumSodium -90.1%
Contains more SeleniumSelenium +112.3%
Contains more CalciumCalcium +1260%
Contains more IronIron +66.9%
Contains more CopperCopper +70.2%
Contains more PhosphorusPhosphorus +37.4%
Contains more ManganeseManganese +5315%
~equal in Zinc ~0.87mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B3Vitamin B3 +115.1%
Contains more Vitamin B5Vitamin B5 +59.2%
Contains more Vitamin B6Vitamin B6 +76.2%
Contains more Vitamin B12Vitamin B12 +15733.3%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin B1Vitamin B1 +125.2%
Contains more FolateFolate +3100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.427mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Cheese sandwich DV% diff.
Vitamin B12 19µg 0.12µg 787%
Selenium 51.6µg 24.3µg 50%
Manganese 0.02mg 1.083mg 46%
Sodium 83mg 839mg 33%
Polyunsaturated fat 4.3g 9.166g 32%
Protein 23.85g 9.8g 28%
Vitamin B3 6.85mg 3.185mg 23%
Cholesterol 75mg 7mg 23%
Carbs 0g 58.2g 19%
Calcium 15mg 204mg 19%
Vitamin B1 0.159mg 0.358mg 17%
Folate 2µg 64µg 16%
Vitamin B6 0.46mg 0.261mg 15%
Phosphorus 278mg 382mg 15%
Iron 1.57mg 2.62mg 13%
Calories 262kcal 497kcal 12%
Fiber 0g 3.1g 12%
Fats 17.81g 25g 11%
Magnesium 97mg 54mg 10%
Monounsaturated fat 7.006g 10.351g 8%
Vitamin B5 0.99mg 0.622mg 7%
Copper 0.094mg 0.16mg 7%
Vitamin A 54µg 21µg 4%
Potassium 401mg 306mg 3%
Vitamin B2 0.412mg 0.427mg 1%
Zinc 0.94mg 0.87mg 1%
Vitamin C 0.4mg 1.5mg 1%
Net carbs 0g 55.1g N/A
Saturated fat 4.176g 4.129g 0%
Tryptophan 0.267mg 0.13mg 0%
Threonine 1.045mg 0.298mg 0%
Isoleucine 1.099mg 0.383mg 0%
Leucine 1.938mg 0.698mg 0%
Lysine 2.19mg 0.344mg 0%
Methionine 0.706mg 0.167mg 0%
Phenylalanine 0.931mg 0.472mg 0%
Valine 1.228mg 0.438mg 0%
Histidine 0.702mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +143.4%
Contains more WaterWater +1564.7%
Contains more OtherOther +33.4%
Contains more FatsFats +40.4%
Contains more CarbsCarbs +∞%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains more Mono. FatMonounsaturated fat +47.7%
Contains more Poly. FatPolyunsaturated fat +113.2%
~equal in Saturated fat ~4.129g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.