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  6. Mackerel vs. Fish oil

Mackerel vs. Fish oil — In-Depth Nutrition Comparison

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Differences between Mackerel and Fish oil

  • Fish oil contains less Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, Magnesium, and Vitamin B5 than Mackerel.
  • Mackerel's daily need coverage for Vitamin B12 is 792% higher.
  • The amount of Saturated Fat in Mackerel is lower.

The food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Fish oil, sardine.

Infographic

Mackerel vs Fish oil 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
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
9
:
1
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +461.5%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +461.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +383%
Contains more Polyunsaturated fat +641.1%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +383%
Contains more Polyunsaturated fat +641.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Fish oil Opinion
Protein 23.85g 0g Mackerel
Fats 17.81g 100g Fish oil
Calories 262kcal 902kcal Fish oil
Calcium 15mg 0mg Mackerel
Iron 1.57mg 0mg Mackerel
Magnesium 97mg 0mg Mackerel
Phosphorus 278mg 0mg Mackerel
Potassium 401mg 0mg Mackerel
Sodium 83mg 0mg Fish oil
Zinc 0.94mg 0mg Mackerel
Copper 0.094mg 0mg Mackerel
Manganese 0.02mg 0mg Mackerel
Selenium 51.6µg 0µg Mackerel
Vitamin A 180IU 0IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin D 332IU Fish oil
Vitamin D 8.3µg Fish oil
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0mg Mackerel
Vitamin B2 0.412mg 0mg Mackerel
Vitamin B3 6.85mg 0mg Mackerel
Vitamin B5 0.99mg 0mg Mackerel
Vitamin B6 0.46mg 0mg Mackerel
Folate 2µg 0µg Mackerel
Vitamin B12 19µg 0µg Mackerel
Tryptophan 0.267mg Mackerel
Threonine 1.045mg Mackerel
Isoleucine 1.099mg Mackerel
Leucine 1.938mg Mackerel
Lysine 2.19mg Mackerel
Methionine 0.706mg Mackerel
Phenylalanine 0.931mg Mackerel
Valine 1.228mg Mackerel
Histidine 0.702mg Mackerel
Cholesterol 75mg 710mg Mackerel
Saturated Fat 4.176g 29.892g Mackerel
Omega-3 - DHA 0.699g 10.656g Fish oil
Omega-3 - EPA 0.504g 10.137g Fish oil
Omega-3 - DPA 0.106g 1.973g Fish oil
Monounsaturated Fat 7.006g 33.841g Fish oil
Polyunsaturated fat 4.3g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Fish oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
235%
Mackerel
21%
Fish oil
Minerals Daily Need Coverage Score
64%
Mackerel
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 635mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 25.716g)
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 contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 83mg)
Which food is cheaper?
Fish oil
Fish oil 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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.