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  6. Mackerel vs. Coconut oil

Mackerel vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between mackerel and coconut oil

  • Mackerel is richer than coconut oil in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Coconut oil contains less cholesterol.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Oil, coconut.

Infographic

Mackerel vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3040%
Contains more CopperCopper +∞%
Contains more ZincZinc +4600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Coconut oil DV% diff.
Vitamin B12 19µg 0µg 792%
Saturated fat 4.176g 82.475g 356%
Fats 17.81g 99.06g 125%
Selenium 51.6µg 0µg 94%
Protein 23.85g 0g 48%
Vitamin B3 6.85mg 0mg 43%
Phosphorus 278mg 0mg 40%
Vitamin B6 0.46mg 0mg 35%
Vitamin B2 0.412mg 0mg 32%
Calories 262kcal 892kcal 32%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 0mg 23%
Vitamin B5 0.99mg 0mg 20%
Iron 1.57mg 0.05mg 19%
Polyunsaturated fat 4.3g 1.702g 17%
Vitamin B1 0.159mg 0mg 13%
Potassium 401mg 0mg 12%
Copper 0.094mg 0mg 10%
Zinc 0.94mg 0.02mg 8%
Vitamin A 54µg 0µg 6%
Sodium 83mg 0mg 4%
Monounsaturated fat 7.006g 6.332g 2%
Calcium 15mg 1mg 1%
Manganese 0.02mg 0mg 1%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Folate 2µg 0µg 1%
Vitamin C 0.4mg 0mg 0%
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.267mg 0mg 0%
Threonine 1.045mg 0mg 0%
Isoleucine 1.099mg 0mg 0%
Leucine 1.938mg 0mg 0%
Lysine 2.19mg 0mg 0%
Methionine 0.706mg 0mg 0%
Phenylalanine 0.931mg 0mg 0%
Valine 1.228mg 0mg 0%
Histidine 0.702mg 0mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0.106g 0g N/A
Omega-6 - Linoleic acid 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more WaterWater +177466.7%
Contains more OtherOther +457.1%
Contains more FatsFats +456.2%
~equal in Carbs ~0g

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Poly. FatPolyunsaturated fat +152.6%
~equal in Monounsaturated fat ~6.332g

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.