Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Dates

Mackerel vs. Dates — In-Depth Nutrition Comparison

Compare

The main differences between Mackerel and Dates

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B6, and Magnesium, yet Dates are richer in Fiber.
  • Daily need coverage for Vitamin B12 from Mackerel is 792% higher.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Dates, deglet noor.

Infographic

Mackerel vs Dates 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.
Mackerel
Mackerel
5
:
5
Dates
Dates
Contains more Iron +53.9%
Contains more Magnesium +125.6%
Contains more Phosphorus +348.4%
Contains more Zinc +224.1%
Contains more Selenium +1620%
Contains more Calcium +160%
Contains more Potassium +63.6%
Contains less Sodium -97.6%
Contains more Copper +119.1%
Contains more Manganese +1210%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +53.9%
Contains more Magnesium +125.6%
Contains more Phosphorus +348.4%
Contains more Zinc +224.1%
Contains more Selenium +1620%
Contains more Calcium +160%
Contains more Potassium +63.6%
Contains less Sodium -97.6%
Contains more Copper +119.1%
Contains more Manganese +1210%

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.
Mackerel
Mackerel
7
:
4
Dates
Dates
Contains more Vitamin A +1700%
Contains more Vitamin B1 +205.8%
Contains more Vitamin B2 +524.2%
Contains more Vitamin B3 +437.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +178.8%
Contains more Vitamin B12 +∞%
Contains more Folate +850%
Equal in Vitamin C - 0.4
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +1700%
Contains more Vitamin B1 +205.8%
Contains more Vitamin B2 +524.2%
Contains more Vitamin B3 +437.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +178.8%
Contains more Vitamin B12 +∞%
Contains more Folate +850%
Equal in Vitamin C - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
4
:
1
Dates
Dates
Contains more Protein +873.5%
Contains more Fats +4466.7%
Contains more Water +159.5%
Contains more Other +216.9%
Contains more Carbs +∞%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +873.5%
Contains more Fats +4466.7%
Contains more Water +159.5%
Contains more Other +216.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +19361.1%
Contains more Polyunsaturated fat +22531.6%
Contains less Saturated Fat -99.2%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +19361.1%
Contains more Polyunsaturated fat +22531.6%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Dates Opinion
Net carbs 0g 67.03g Dates
Protein 23.85g 2.45g Mackerel
Fats 17.81g 0.39g Mackerel
Carbs 0g 75.03g Dates
Calories 262kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Mackerel
Fiber 0g 8g Dates
Calcium 15mg 39mg Dates
Iron 1.57mg 1.02mg Mackerel
Magnesium 97mg 43mg Mackerel
Phosphorus 278mg 62mg Mackerel
Potassium 401mg 656mg Dates
Sodium 83mg 2mg Dates
Zinc 0.94mg 0.29mg Mackerel
Copper 0.094mg 0.206mg Dates
Manganese 0.02mg 0.262mg Dates
Selenium 51.6µg 3µg Mackerel
Vitamin A 180IU 10IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 0.4mg
Vitamin B1 0.159mg 0.052mg Mackerel
Vitamin B2 0.412mg 0.066mg Mackerel
Vitamin B3 6.85mg 1.274mg Mackerel
Vitamin B5 0.99mg 0.589mg Mackerel
Vitamin B6 0.46mg 0.165mg Mackerel
Folate 2µg 19µg Dates
Vitamin B12 19µg 0µg Mackerel
Vitamin K 2.7µg Dates
Tryptophan 0.267mg 0.012mg Mackerel
Threonine 1.045mg 0.043mg Mackerel
Isoleucine 1.099mg 0.049mg Mackerel
Leucine 1.938mg 0.084mg Mackerel
Lysine 2.19mg 0.066mg Mackerel
Methionine 0.706mg 0.022mg Mackerel
Phenylalanine 0.931mg 0.05mg Mackerel
Valine 1.228mg 0.071mg Mackerel
Histidine 0.702mg 0.032mg Mackerel
Cholesterol 75mg 0mg Dates
Saturated Fat 4.176g 0.032g Dates
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 0.036g Mackerel
Polyunsaturated fat 4.3g 0.019g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Mackerel
Mackerel vs Pacific saury raw
Pacific saury raw
Mackerel
Mackerel vs Alaska pollock
Alaska pollock
Mackerel
Mackerel vs Salmon raw
Salmon raw
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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
235%
Mackerel
12%
Dates
Minerals Daily Need Coverage Score
64%
Mackerel
29%
Dates

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 4.144g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $5)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.