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  6. Mackerel vs. Chinese broccoli

Mackerel vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between mackerel and chinese broccoli?

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and vitamin B2, while chinese broccoli is higher in vitamin C, vitamin A, and folate.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • Chinese broccoli has a higher glycemic index (32) than mackerel (0).

We used Fish, mackerel, Atlantic, cooked, dry heat and Broccoli, chinese, cooked types in this comparison.

Infographic

Mackerel vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +438.9%
Contains more PotassiumPotassium +53.6%
Contains more IronIron +180.4%
Contains more CopperCopper +54.1%
Contains more ZincZinc +141%
Contains more PhosphorusPhosphorus +578%
Contains more SeleniumSelenium +3869.2%
Contains more CalciumCalcium +566.7%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +1220%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +67.4%
Contains more Vitamin B2Vitamin B2 +182.2%
Contains more Vitamin B3Vitamin B3 +1467.5%
Contains more Vitamin B5Vitamin B5 +522.6%
Contains more Vitamin B6Vitamin B6 +557.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6950%
Contains more Vitamin AVitamin A +51.9%
Contains more FolateFolate +4850%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Chinese broccoli DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 1.3µg 91%
Vitamin K 84.8µg 71%
Protein 23.85g 1.14g 45%
Vitamin B3 6.85mg 0.437mg 40%
Phosphorus 278mg 41mg 34%
Vitamin C 0.4mg 28.2mg 31%
Vitamin B6 0.46mg 0.07mg 30%
Fats 17.81g 0.72g 26%
Polyunsaturated fat 4.3g 0.33g 26%
Cholesterol 75mg 0mg 25%
Folate 2µg 99µg 24%
Vitamin B2 0.412mg 0.146mg 20%
Magnesium 97mg 18mg 19%
Saturated fat 4.176g 0.11g 18%
Vitamin B5 0.99mg 0.159mg 17%
Monounsaturated fat 7.006g 0.05g 17%
Iron 1.57mg 0.56mg 13%
Calories 262kcal 22kcal 12%
Manganese 0.02mg 0.264mg 11%
Fiber 0g 2.5g 10%
Calcium 15mg 100mg 9%
Vitamin B1 0.159mg 0.095mg 5%
Zinc 0.94mg 0.39mg 5%
Choline 25.3mg 5%
Copper 0.094mg 0.061mg 4%
Potassium 401mg 261mg 4%
Vitamin A 54µg 82µg 3%
Sodium 83mg 7mg 3%
Vitamin E 0.48mg 3%
Carbs 0g 3.81g 1%
Net carbs 0g 1.31g N/A
Sugar 0.84g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1992.1%
Contains more FatsFats +2373.6%
Contains more OtherOther +541.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +75.6%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +13912%
Contains more Poly. FatPolyunsaturated fat +1203%
Contains less Sat. FatSaturated fat -97.4%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.