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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.

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.
Mackerel
Mackerel
5
:
5
Cheese sandwich
Cheese sandwich
Contains more Magnesium +79.6%
Contains more Potassium +31%
Contains less Sodium -90.1%
Contains more Selenium +112.3%
Contains more Calcium +1260%
Contains more Iron +66.9%
Contains more Phosphorus +37.4%
Contains more Copper +70.2%
Contains more Manganese +5315%
Equal in Zinc - 0.87
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Magnesium +79.6%
Contains more Potassium +31%
Contains less Sodium -90.1%
Contains more Selenium +112.3%
Contains more Calcium +1260%
Contains more Iron +66.9%
Contains more Phosphorus +37.4%
Contains more Copper +70.2%
Contains more Manganese +5315%
Equal in Zinc - 0.87

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.
Mackerel
Mackerel
5
:
4
Cheese sandwich
Cheese sandwich
Contains more Vitamin A +153.5%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +76.2%
Contains more Vitamin B12 +15733.3%
Contains more Vitamin C +275%
Contains more Vitamin B1 +125.2%
Contains more Folate +3100%
Equal in Vitamin B2 - 0.427
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin A +153.5%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +76.2%
Contains more Vitamin B12 +15733.3%
Contains more Vitamin C +275%
Contains more Vitamin B1 +125.2%
Contains more Folate +3100%
Equal in Vitamin B2 - 0.427

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Cheese sandwich
Cheese sandwich
Contains more Protein +143.4%
Contains more Water +1564.7%
Contains more Other +33.4%
Contains more Fats +40.4%
Contains more Carbs +∞%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Cheese sandwich
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 Protein +143.4%
Contains more Water +1564.7%
Contains more Other +33.4%
Contains more Fats +40.4%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
0
:
3
Cheese sandwich
Cheese sandwich
Contains more Monounsaturated Fat +47.7%
Contains more Polyunsaturated fat +113.2%
Equal in Saturated Fat - 4.129
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains more Monounsaturated Fat +47.7%
Contains more Polyunsaturated fat +113.2%
Equal in Saturated Fat - 4.129

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Cheese sandwich
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Cheese sandwich Opinion
Net carbs 0g 55.1g Cheese sandwich
Protein 23.85g 9.8g Mackerel
Fats 17.81g 25g Cheese sandwich
Carbs 0g 58.2g Cheese sandwich
Calories 262kcal 497kcal Cheese sandwich
Fiber 0g 3.1g Cheese sandwich
Calcium 15mg 204mg Cheese sandwich
Iron 1.57mg 2.62mg Cheese sandwich
Magnesium 97mg 54mg Mackerel
Phosphorus 278mg 382mg Cheese sandwich
Potassium 401mg 306mg Mackerel
Sodium 83mg 839mg Mackerel
Zinc 0.94mg 0.87mg Mackerel
Copper 0.094mg 0.16mg Cheese sandwich
Manganese 0.02mg 1.083mg Cheese sandwich
Selenium 51.6µg 24.3µg Mackerel
Vitamin A 180IU 71IU Mackerel
Vitamin A RAE 54µg 21µg Mackerel
Vitamin C 0.4mg 1.5mg Cheese sandwich
Vitamin B1 0.159mg 0.358mg Cheese sandwich
Vitamin B2 0.412mg 0.427mg Cheese sandwich
Vitamin B3 6.85mg 3.185mg Mackerel
Vitamin B5 0.99mg 0.622mg Mackerel
Vitamin B6 0.46mg 0.261mg Mackerel
Folate 2µg 64µg Cheese sandwich
Vitamin B12 19µg 0.12µg Mackerel
Tryptophan 0.267mg 0.13mg Mackerel
Threonine 1.045mg 0.298mg Mackerel
Isoleucine 1.099mg 0.383mg Mackerel
Leucine 1.938mg 0.698mg Mackerel
Lysine 2.19mg 0.344mg Mackerel
Methionine 0.706mg 0.167mg Mackerel
Phenylalanine 0.931mg 0.472mg Mackerel
Valine 1.228mg 0.438mg Mackerel
Histidine 0.702mg 0.219mg Mackerel
Cholesterol 75mg 7mg Cheese sandwich
Saturated Fat 4.176g 4.129g Cheese sandwich
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 10.351g Cheese sandwich
Polyunsaturated fat 4.3g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cheese sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
235%
Mackerel
35%
Cheese sandwich
Minerals Daily Need Coverage Score
64%
Mackerel
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 756mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Cheese sandwich
Cheese sandwich is lower in Saturated Fat (difference - 0.047000000000001g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $7)
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. 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.