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Mackerel vs. Kiwi — In-Depth Nutrition Comparison

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A recap on the differences between mackerel and kiwi

  • Mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, and magnesium, yet kiwi is higher in vitamin C.
  • Mackerel covers your daily vitamin B12 needs 792% more than kiwi.
  • The glycemic index of mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Kiwifruit, green, raw.

Infographic

Mackerel vs Kiwi 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%
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +470.6%
Contains more PotassiumPotassium +28.5%
Contains more IronIron +406.5%
Contains more ZincZinc +571.4%
Contains more PhosphorusPhosphorus +717.6%
Contains more SeleniumSelenium +25700%
Contains more CalciumCalcium +126.7%
Contains more CopperCopper +38.3%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +390%

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%
Kiwi
5
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +1250%
Contains more Vitamin B1Vitamin B1 +488.9%
Contains more Vitamin B2Vitamin B2 +1548%
Contains more Vitamin B3Vitamin B3 +1908.8%
Contains more Vitamin B5Vitamin B5 +441%
Contains more Vitamin B6Vitamin B6 +630.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +23075%
Contains more FolateFolate +1150%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Kiwi DV% diff.
Vitamin B12 19µg 0µg 792%
Vitamin C 0.4mg 92.7mg 103%
Selenium 51.6µg 0.2µg 93%
Protein 23.85g 1.14g 45%
Vitamin B3 6.85mg 0.341mg 41%
Phosphorus 278mg 34mg 35%
Vitamin K 40.3µg 34%
Vitamin B6 0.46mg 0.063mg 31%
Vitamin B2 0.412mg 0.025mg 30%
Polyunsaturated fat 4.3g 0.287g 27%
Fats 17.81g 0.52g 27%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 17mg 19%
Saturated fat 4.176g 0.029g 19%
Monounsaturated fat 7.006g 0.047g 17%
Iron 1.57mg 0.31mg 16%
Vitamin B5 0.99mg 0.183mg 16%
Fiber 0g 3g 12%
Vitamin B1 0.159mg 0.027mg 11%
Calories 262kcal 61kcal 10%
Vitamin E 1.46mg 10%
Zinc 0.94mg 0.14mg 7%
Vitamin A 54µg 4µg 6%
Folate 2µg 25µg 6%
Fructose 4.35g 5%
Carbs 0g 14.66g 5%
Copper 0.094mg 0.13mg 4%
Manganese 0.02mg 0.098mg 3%
Sodium 83mg 3mg 3%
Potassium 401mg 312mg 3%
Calcium 15mg 34mg 2%
Choline 7.8mg 1%
Net carbs 0g 11.66g N/A
Sugar 8.99g N/A
Tryptophan 0.267mg 0.015mg 0%
Threonine 1.045mg 0.047mg 0%
Isoleucine 1.099mg 0.051mg 0%
Leucine 1.938mg 0.066mg 0%
Lysine 2.19mg 0.061mg 0%
Methionine 0.706mg 0.024mg 0%
Phenylalanine 0.931mg 0.044mg 0%
Valine 1.228mg 0.057mg 0%
Histidine 0.702mg 0.027mg 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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1992.1%
Contains more FatsFats +3325%
Contains more OtherOther +731.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.9%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +14806.4%
Contains more Poly. FatPolyunsaturated fat +1398.3%
Contains less Sat. FatSaturated fat -99.3%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.