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Mackerel vs. Bass — In-Depth Nutrition Comparison

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A recap on differences between Mackerel and Bass

  • Mackerel is higher than Bass in Vitamin B12, Vitamin B2, Vitamin B3, Magnesium, Vitamin B6, Selenium, Iron, and Copper.
  • Mackerel covers your daily Vitamin B12 needs 608% more than Bass.
  • Mackerel contains 11 times more Vitamin B2 than Bass. While Mackerel contains 0.412mg of Vitamin B2, Bass contains only 0.037mg.
  • The amount of Saturated Fat in Bass is lower.

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

Infographic

Mackerel vs Bass 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%
Bass
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +90.2%
Contains more PotassiumPotassium +22.3%
Contains more IronIron +45.4%
Contains more CopperCopper +135%
Contains more ZincZinc +84.3%
Contains more CalciumCalcium +26.7%
~equal in Phosphorus ~254mg
~equal in Sodium ~88mg
~equal in Manganese ~0.019mg
~equal in Selenium ~46.8µg

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% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Bass
1
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% 6.2% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +73.1%
Contains more Vitamin B1Vitamin B1 +38.3%
Contains more Vitamin B2Vitamin B2 +1013.5%
Contains more Vitamin B3Vitamin B3 +167.8%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin B12Vitamin B12 +330.8%
Contains more FolateFolate +400%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Bass
1
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +495.7%
Contains more OtherOther +451.1%
Contains more WaterWater +37.7%
~equal in Protein ~22.73g
~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
Bass
1
26% 34% 40%
Saturated Fat: Sat. Fat 0.65 g
Monounsaturated Fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated Fat +728.1%
Contains more Poly. FatPolyunsaturated fat +327.9%
Contains less Sat. FatSaturated Fat -84.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Bass Opinion
Calories 262kcal 124kcal Mackerel
Protein 23.85g 22.73g Mackerel
Fats 17.81g 2.99g Mackerel
Vitamin C 0.4mg 0mg Mackerel
Cholesterol 75mg 103mg Mackerel
Magnesium 97mg 51mg Mackerel
Calcium 15mg 19mg Bass
Potassium 401mg 328mg Mackerel
Iron 1.57mg 1.08mg Mackerel
Copper 0.094mg 0.04mg Mackerel
Zinc 0.94mg 0.51mg Mackerel
Phosphorus 278mg 254mg Mackerel
Sodium 83mg 88mg Mackerel
Vitamin A 180IU 104IU Mackerel
Vitamin A RAE 54µg 31µg Mackerel
Manganese 0.02mg 0.019mg Mackerel
Selenium 51.6µg 46.8µg Mackerel
Vitamin B1 0.159mg 0.115mg Mackerel
Vitamin B2 0.412mg 0.037mg Mackerel
Vitamin B3 6.85mg 2.558mg Mackerel
Vitamin B5 0.99mg 0.865mg Mackerel
Vitamin B6 0.46mg 0.346mg Mackerel
Vitamin B12 19µg 4.41µg Mackerel
Folate 2µg 10µg Bass
Saturated Fat 4.176g 0.65g Bass
Monounsaturated Fat 7.006g 0.846g Mackerel
Polyunsaturated fat 4.3g 1.005g Mackerel
Tryptophan 0.267mg 0.255mg Mackerel
Threonine 1.045mg 0.997mg Mackerel
Isoleucine 1.099mg 1.047mg Mackerel
Leucine 1.938mg 1.848mg Mackerel
Lysine 2.19mg 2.088mg Mackerel
Methionine 0.706mg 0.673mg Mackerel
Phenylalanine 0.931mg 0.887mg Mackerel
Valine 1.228mg 1.171mg Mackerel
Histidine 0.702mg 0.669mg Mackerel
Omega-3 - EPA 0.504g 0.217g Mackerel
Omega-3 - DHA 0.699g 0.75g Bass
Omega-3 - DPA 0.106g Mackerel

Which food is preferable for your diet?

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

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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
60%
Bass
Minerals Daily Need Coverage Score
64%
Mackerel
52%
Bass

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 3.526g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.