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  6. Mackerel vs. Plantain raw

Mackerel vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between mackerel and plantain raw

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, and vitamin B5, yet plantain raw is richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index than plantain raw.

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

Infographic

Mackerel vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +162.2%
Contains more CalciumCalcium +400%
Contains more IronIron +161.7%
Contains more CopperCopper +16%
Contains more ZincZinc +571.4%
Contains more PhosphorusPhosphorus +717.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3340%
Contains more PotassiumPotassium +24.4%
Contains less SodiumSodium -95.2%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +205.8%
Contains more Vitamin B2Vitamin B2 +663%
Contains more Vitamin B3Vitamin B3 +898.5%
Contains more Vitamin B5Vitamin B5 +280.8%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4500%
Contains more FolateFolate +1000%
~equal in Vitamin A ~56µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Plantain raw DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 1.5µg 91%
Protein 23.85g 1.3g 45%
Vitamin B3 6.85mg 0.686mg 39%
Phosphorus 278mg 34mg 35%
Vitamin B2 0.412mg 0.054mg 28%
Polyunsaturated fat 4.3g 0.069g 28%
Fats 17.81g 0.37g 27%
Cholesterol 75mg 0mg 25%
Vitamin C 0.4mg 18.4mg 20%
Saturated fat 4.176g 0.143g 18%
Monounsaturated fat 7.006g 0.032g 17%
Vitamin B5 0.99mg 0.26mg 15%
Magnesium 97mg 37mg 14%
Iron 1.57mg 0.6mg 12%
Vitamin B6 0.46mg 0.299mg 12%
Carbs 0g 31.89g 11%
Fiber 0g 2.3g 9%
Vitamin B1 0.159mg 0.052mg 9%
Calories 262kcal 122kcal 7%
Zinc 0.94mg 0.14mg 7%
Folate 2µg 22µg 5%
Potassium 401mg 499mg 3%
Sodium 83mg 4mg 3%
Choline 13.5mg 2%
Manganese 0.02mg 1%
Vitamin E 0.14mg 1%
Copper 0.094mg 0.081mg 1%
Calcium 15mg 3mg 1%
Vitamin K 0.7µg 1%
Net carbs 0g 29.59g N/A
Sugar 15g N/A
Vitamin A 54µg 56µg 0%
Tryptophan 0.267mg 0.015mg 0%
Threonine 1.045mg 0.034mg 0%
Isoleucine 1.099mg 0.036mg 0%
Leucine 1.938mg 0.059mg 0%
Lysine 2.19mg 0.06mg 0%
Methionine 0.706mg 0.017mg 0%
Phenylalanine 0.931mg 0.044mg 0%
Valine 1.228mg 0.046mg 0%
Histidine 0.702mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1734.6%
Contains more FatsFats +4713.5%
Contains more OtherOther +337.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +21793.8%
Contains more Poly. FatPolyunsaturated fat +6131.9%
Contains less Sat. FatSaturated fat -96.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.