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  6. Mackerel vs. Heart of palm

Mackerel vs. Heart of palm — In-Depth Nutrition Comparison

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How are mackerel and heart of palm different?

  • Mackerel is higher in vitamin B12, selenium, vitamin B3, and magnesium; however, heart of palm is richer in copper, potassium, vitamin B6, and zinc.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index (0) than heart of palm (32).

Fish, mackerel, Atlantic, cooked, dry heat and Hearts of palm, raw are the varieties used in this article.

Infographic

Mackerel vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +870%
Contains more PhosphorusPhosphorus +98.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7271.4%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +350.4%
Contains more CopperCopper +585.1%
Contains more ZincZinc +296.8%
Contains less SodiumSodium -83.1%
~equal in Iron ~1.69mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B2Vitamin B2 +128.9%
Contains more Vitamin B3Vitamin B3 +661.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B6Vitamin B6 +76.1%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Heart of palm DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 0.7µg 93%
Copper 0.094mg 0.644mg 61%
Protein 23.85g 2.7g 42%
Potassium 401mg 1806mg 41%
Vitamin B3 6.85mg 0.9mg 37%
Polyunsaturated fat 4.3g 0.089g 28%
Fats 17.81g 0.2g 27%
Vitamin B6 0.46mg 0.81mg 27%
Zinc 0.94mg 3.73mg 25%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 10mg 21%
Vitamin B5 0.99mg 20%
Phosphorus 278mg 140mg 20%
Saturated fat 4.176g 0.046g 19%
Monounsaturated fat 7.006g 0.005g 18%
Vitamin B2 0.412mg 0.18mg 18%
Carbs 0g 25.61g 9%
Vitamin B1 0.159mg 0.05mg 9%
Vitamin C 0.4mg 8mg 8%
Calories 262kcal 115kcal 7%
Vitamin A 54µg 3µg 6%
Fiber 0g 1.5g 6%
Folate 2µg 24µg 6%
Vitamin E 0.5mg 3%
Sodium 83mg 14mg 3%
Iron 1.57mg 1.69mg 2%
Manganese 0.02mg 1%
Net carbs 0g 24.11g N/A
Calcium 15mg 18mg 0%
Sugar 17.16g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +783.3%
Contains more FatsFats +8805%
Contains more OtherOther +154.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +140020%
Contains more Poly. FatPolyunsaturated fat +4731.5%
Contains less Sat. FatSaturated fat -98.9%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.