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Mackerel vs. Hamburger — In-Depth Nutrition Comparison

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What are the differences between mackerel and hamburgers?

  • Mackerel is higher in vitamin B12, phosphorus, vitamin B6, magnesium, vitamin B5, and vitamin B2, yet hamburgers are higher in zinc, iron, and folate.
  • Mackerel's daily need coverage for vitamin B12 is 732% more.
  • Mackerel has 5 times more magnesium than hamburgers. While mackerel has 97mg of magnesium, hamburgers have only 20mg.
  • The amount of sodium in mackerel is lower.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, Atlantic, cooked, dry heat and Fast foods, hamburger; double, regular, patty; plain types in this article.

Infographic

Mackerel vs Hamburger infographic
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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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +385%
Contains more PotassiumPotassium +77.4%
Contains more PhosphorusPhosphorus +104.4%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +580%
Contains more IronIron +83.4%
Contains more ZincZinc +205.3%
Contains more ManganeseManganese +985%
~equal in Copper ~0.091mg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +64.8%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B5Vitamin B5 +219.4%
Contains more Vitamin B6Vitamin B6 +126.6%
Contains more Vitamin B12Vitamin B12 +1219.4%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more FolateFolate +2700%
~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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more ProteinProtein +39.6%
Contains more FatsFats +24%
Contains more WaterWater +24.8%
Contains more OtherOther +183.2%
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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -18.1%
Contains more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +1031.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Hamburger DV% diff.
Vitamin B12 19µg 1.44µg 732%
Selenium 51.6µg 94%
Polyunsaturated fat 4.3g 0.38g 26%
Vitamin B6 0.46mg 0.203mg 20%
Phosphorus 278mg 136mg 20%
Zinc 0.94mg 2.87mg 18%
Magnesium 97mg 20mg 18%
Iron 1.57mg 2.88mg 16%
Vitamin B5 0.99mg 0.31mg 14%
Protein 23.85g 17.08g 14%
Sodium 83mg 414mg 14%
Folate 2µg 56µg 14%
Vitamin B2 0.412mg 0.25mg 12%
Manganese 0.02mg 0.217mg 9%
Vitamin B3 6.85mg 5.365mg 9%
Cholesterol 75mg 47mg 9%
Calcium 15mg 102mg 9%
Carbs 0g 24.1g 8%
Vitamin A 54µg 0µg 6%
Potassium 401mg 226mg 5%
Vitamin B1 0.159mg 0.217mg 5%
Fats 17.81g 14.36g 5%
Fiber 0g 0.9g 4%
Monounsaturated fat 7.006g 5.495g 4%
Saturated fat 4.176g 5.096g 4%
Fructose 2.03g 3%
Calories 262kcal 295kcal 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 23.2g N/A
Sugar 4.15g N/A
Copper 0.094mg 0.091mg 0%
Trans fat 0.814g N/A
Tryptophan 0.267mg 0.206mg 0%
Threonine 1.045mg 0.666mg 0%
Isoleucine 1.099mg 0.716mg 0%
Leucine 1.938mg 1.319mg 0%
Lysine 2.19mg 1.226mg 0%
Methionine 0.706mg 0.37mg 0%
Phenylalanine 0.931mg 0.677mg 0%
Valine 1.228mg 0.823mg 0%
Histidine 0.702mg 0.505mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
64%
Mackerel
42%
Hamburger

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 0.92g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Hamburger
Hamburger is lower in Cholesterol (difference - 28mg)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $7)
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.

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

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.