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  6. Mackerel vs. Goat cheese

Mackerel vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between mackerel and goat cheese

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, and magnesium, yet goat cheese is richer in copper, calcium, vitamin A, and vitamin B2.
  • Daily need coverage for vitamin B12 for mackerel is 783% higher.
  • Mackerel contains 14 times more selenium than goat cheese. Mackerel contains 51.6µg of selenium, while goat cheese contains 3.8µg.
  • Mackerel contains less saturated fat.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Cheese, goat, semisoft type.

Infographic

Mackerel vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +234.5%
Contains more PotassiumPotassium +153.8%
Contains more ZincZinc +42.4%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +1257.9%
Contains more CalciumCalcium +1886.7%
Contains more CopperCopper +500%
Contains more PhosphorusPhosphorus +34.9%
Contains more ManganeseManganese +365%
~equal in Iron ~1.62mg

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +120.8%
Contains more Vitamin B3Vitamin B3 +496.7%
Contains more Vitamin B5Vitamin B5 +421.1%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more Vitamin B12Vitamin B12 +8536.4%
Contains more Vitamin AVitamin A +653.7%
Contains more Vitamin B2Vitamin B2 +64.1%
~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient Mackerel Goat cheese DV% diff.
Vitamin B12 19µg 0.22µg 783%
Selenium 51.6µg 3.8µg 87%
Saturated fat 4.176g 20.639g 75%
Copper 0.094mg 0.564mg 52%
Vitamin A 54µg 407µg 39%
Vitamin B3 6.85mg 1.148mg 36%
Vitamin B6 0.46mg 0.06mg 31%
Calcium 15mg 298mg 28%
Polyunsaturated fat 4.3g 0.709g 24%
Vitamin B2 0.412mg 0.676mg 20%
Fats 17.81g 29.84g 19%
Magnesium 97mg 29mg 16%
Vitamin B5 0.99mg 0.19mg 16%
Phosphorus 278mg 375mg 14%
Sodium 83mg 415mg 14%
Potassium 401mg 158mg 7%
Vitamin B1 0.159mg 0.072mg 7%
Protein 23.85g 21.58g 5%
Calories 262kcal 364kcal 5%
Vitamin D 0.5µg 3%
Zinc 0.94mg 0.66mg 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Manganese 0.02mg 0.093mg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Iron 1.57mg 1.62mg 1%
Cholesterol 75mg 79mg 1%
Vitamin C 0.4mg 0mg 0%
Carbs 0g 0.12g 0%
Net carbs 0g 0.12g N/A
Sugar 0.12g N/A
Folate 2µg 2µg 0%
Monounsaturated fat 7.006g 6.808g 0%
Tryptophan 0.267mg 0.227mg 0%
Threonine 1.045mg 0.805mg 0%
Isoleucine 1.099mg 0.893mg 0%
Leucine 1.938mg 1.861mg 0%
Lysine 2.19mg 1.549mg 0%
Methionine 0.706mg 0.575mg 0%
Phenylalanine 0.931mg 0.859mg 0%
Valine 1.228mg 1.485mg 0%
Histidine 0.702mg 0.589mg 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

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more WaterWater +17%
Contains more OtherOther +72.4%
Contains more FatsFats +67.5%
Contains more CarbsCarbs +∞%
~equal in Protein ~21.58g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +506.5%
~equal in Monounsaturated fat ~6.808g

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.