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Mackerel vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between mackerel and coconut milk

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, and phosphorus, yet coconut milk is richer in manganese and copper.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Coconut milk contains less cholesterol.
  • Mackerel has a lower glycemic index than coconut milk.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Mackerel vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +162.2%
Contains more PotassiumPotassium +52.5%
Contains more ZincZinc +40.3%
Contains more PhosphorusPhosphorus +178%
Contains more SeleniumSelenium +732.3%
Contains more CopperCopper +183%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +4480%
~equal in Calcium ~16mg
~equal in Iron ~1.64mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +511.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +801.3%
Contains more Vitamin B5Vitamin B5 +441%
Contains more Vitamin B6Vitamin B6 +1293.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +600%
Contains more FolateFolate +700%
~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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +941.5%
Contains more OtherOther +614.1%
Contains more FatsFats +33.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.9%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +590.9%
Contains more Poly. FatPolyunsaturated fat +1547.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Coconut milk DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 6.2µg 83%
Saturated fat 4.176g 21.14g 77%
Protein 23.85g 2.29g 43%
Manganese 0.02mg 0.916mg 39%
Vitamin B3 6.85mg 0.76mg 38%
Vitamin B6 0.46mg 0.033mg 33%
Vitamin B2 0.412mg 0mg 32%
Polyunsaturated fat 4.3g 0.261g 27%
Cholesterol 75mg 0mg 25%
Phosphorus 278mg 100mg 25%
Copper 0.094mg 0.266mg 19%
Vitamin B5 0.99mg 0.183mg 16%
Monounsaturated fat 7.006g 1.014g 15%
Magnesium 97mg 37mg 14%
Vitamin B1 0.159mg 0.026mg 11%
Fats 17.81g 23.84g 9%
Fiber 0g 2.2g 9%
Vitamin A 54µg 0µg 6%
Potassium 401mg 263mg 4%
Folate 2µg 16µg 4%
Sodium 83mg 15mg 3%
Vitamin C 0.4mg 2.8mg 3%
Choline 8.5mg 2%
Calories 262kcal 230kcal 2%
Carbs 0g 5.54g 2%
Zinc 0.94mg 0.67mg 2%
Vitamin E 0.15mg 1%
Iron 1.57mg 1.64mg 1%
Net carbs 0g 3.34g N/A
Calcium 15mg 16mg 0%
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.267mg 0.027mg 0%
Threonine 1.045mg 0.083mg 0%
Isoleucine 1.099mg 0.09mg 0%
Leucine 1.938mg 0.17mg 0%
Lysine 2.19mg 0.101mg 0%
Methionine 0.706mg 0.043mg 0%
Phenylalanine 0.931mg 0.116mg 0%
Valine 1.228mg 0.139mg 0%
Histidine 0.702mg 0.053mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
64%
Mackerel
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 16.964g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 97)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 68mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $3)
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.