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  6. Mackerel vs. Dried fruit

Mackerel vs. Dried fruit — In-Depth Nutrition Comparison

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How are mackerel and dried fruit different?

  • Mackerel is higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B2, and vitamin B6; however, dried fruit is richer in vitamin A, fiber, and copper.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index (0) than dried fruit (31).

Fish, mackerel, Atlantic, cooked, dry heat and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Mackerel vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +203.1%
Contains more ZincZinc +141%
Contains more PhosphorusPhosphorus +291.5%
Contains more SeleniumSelenium +2245.5%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +189.8%
Contains more IronIron +69.4%
Contains more CopperCopper +264.9%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +1075%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +456.8%
Contains more Vitamin B3Vitamin B3 +164.6%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +233.3%
Contains more FolateFolate +400%
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +603.5%
Contains more FatsFats +3392.2%
Contains more WaterWater +72.5%
Contains more OtherOther +97.3%
Contains more CarbsCarbs +∞%

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% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +9367.6%
Contains more Poly. FatPolyunsaturated fat +5710.8%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Dried fruit DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 2.2µg 90%
Protein 23.85g 3.39g 41%
Phosphorus 278mg 71mg 30%
Fiber 0g 7.3g 29%
Vitamin E 4.33mg 29%
Polyunsaturated fat 4.3g 0.074g 28%
Copper 0.094mg 0.343mg 28%
Fats 17.81g 0.51g 27%
Vitamin B3 6.85mg 2.589mg 27%
Vitamin B2 0.412mg 0.074mg 26%
Cholesterol 75mg 0mg 25%
Vitamin B6 0.46mg 0.143mg 24%
Potassium 401mg 1162mg 22%
Carbs 0g 62.64g 21%
Saturated fat 4.176g 0.017g 19%
Monounsaturated fat 7.006g 0.074g 17%
Fructose 12.47g 16%
Magnesium 97mg 32mg 15%
Vitamin A 54µg 180µg 14%
Iron 1.57mg 2.66mg 14%
Vitamin B1 0.159mg 0.015mg 12%
Manganese 0.02mg 0.235mg 9%
Vitamin B5 0.99mg 0.516mg 9%
Zinc 0.94mg 0.39mg 5%
Calcium 15mg 55mg 4%
Choline 13.9mg 3%
Sodium 83mg 10mg 3%
Vitamin K 3.1µg 3%
Folate 2µg 10µg 2%
Calories 262kcal 241kcal 1%
Vitamin C 0.4mg 1mg 1%
Net carbs 0g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.267mg 0.016mg 0%
Threonine 1.045mg 0.073mg 0%
Isoleucine 1.099mg 0.063mg 0%
Leucine 1.938mg 0.105mg 0%
Lysine 2.19mg 0.083mg 0%
Methionine 0.706mg 0.015mg 0%
Phenylalanine 0.931mg 0.062mg 0%
Valine 1.228mg 0.078mg 0%
Histidine 0.702mg 0.047mg 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 Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
64%
Mackerel
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 31)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 4.159g)
Which food is cheaper?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.