Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mackerel vs. Cranberries — In-Depth Nutrition Comparison

Compare

A recap on differences between mackerel and cranberries

  • Mackerel is higher than cranberries in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and iron.
  • Mackerel covers your daily vitamin B12 needs 792% more than cranberries.
  • The glycemic index of mackerel is lower.

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

Infographic

Mackerel vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1516.7%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +401.3%
Contains more IronIron +582.6%
Contains more CopperCopper +67.9%
Contains more ZincZinc +944.4%
Contains more PhosphorusPhosphorus +2427.3%
Contains more SeleniumSelenium +51500%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1235%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B2Vitamin B2 +1960%
Contains more Vitamin B3Vitamin B3 +6682.2%
Contains more Vitamin B5Vitamin B5 +235.6%
Contains more Vitamin B6Vitamin B6 +707%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +3400%
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +5084.8%
Contains more FatsFats +13600%
Contains more OtherOther +4125%
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.9%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +38822.2%
Contains more Poly. FatPolyunsaturated fat +7718.2%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Cranberries DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 0.1µg 94%
Protein 23.85g 0.46g 47%
Vitamin B3 6.85mg 0.101mg 42%
Phosphorus 278mg 11mg 38%
Vitamin B6 0.46mg 0.057mg 31%
Vitamin B2 0.412mg 0.02mg 30%
Polyunsaturated fat 4.3g 0.055g 28%
Fats 17.81g 0.13g 27%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 6mg 22%
Saturated fat 4.176g 0.008g 19%
Monounsaturated fat 7.006g 0.018g 17%
Iron 1.57mg 0.23mg 17%
Vitamin C 0.4mg 14mg 15%
Fiber 0g 3.6g 14%
Vitamin B5 0.99mg 0.295mg 14%
Vitamin B1 0.159mg 0.012mg 12%
Calories 262kcal 46kcal 11%
Manganese 0.02mg 0.267mg 11%
Potassium 401mg 80mg 9%
Vitamin E 1.32mg 9%
Zinc 0.94mg 0.09mg 8%
Vitamin A 54µg 3µg 6%
Carbs 0g 11.97g 4%
Sodium 83mg 2mg 4%
Copper 0.094mg 0.056mg 4%
Vitamin K 5µg 4%
Fructose 0.67g 1%
Choline 5.5mg 1%
Calcium 15mg 8mg 1%
Net carbs 0g 8.37g N/A
Sugar 4.27g N/A
Folate 2µg 1µg 0%
Tryptophan 0.267mg 0.003mg 0%
Threonine 1.045mg 0.028mg 0%
Isoleucine 1.099mg 0.033mg 0%
Leucine 1.938mg 0.053mg 0%
Lysine 2.19mg 0.039mg 0%
Methionine 0.706mg 0.003mg 0%
Phenylalanine 0.931mg 0.036mg 0%
Valine 1.228mg 0.045mg 0%
Histidine 0.702mg 0.018mg 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 Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
10%
Cranberries
Minerals Daily Need Coverage Score
64%
Mackerel
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Cranberries
Cranberries is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 81mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 4.168g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $7)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.