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Mackerel vs. Margarine — In-Depth Nutrition Comparison

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The main differences between mackerel and margarine

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, and magnesium, yet margarine is richer in vitamin A.
  • Daily need coverage for vitamin B12 for mackerel is 788% higher.
  • Margarine contains less cholesterol.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Mackerel vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +3133.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +2127.8%
Contains more IronIron +2516.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +5460%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -97.6%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1490%
Contains more Vitamin B2Vitamin B2 +1013.5%
Contains more Vitamin B3Vitamin B3 +29682.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +5011.1%
Contains more Vitamin B12Vitamin B12 +18900%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +1416.7%
~equal in Vitamin D ~0µg

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +14806.3%
Contains more WaterWater +222.5%
Contains more OtherOther +165.4%
Contains more FatsFats +353.2%
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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +454.9%
Contains more Poly. FatPolyunsaturated fat +465.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Margarine DV% diff.
Vitamin B12 19µg 0.1µg 788%
Polyunsaturated fat 4.3g 24.302g 133%
Fats 17.81g 80.71g 97%
Selenium 51.6µg 0µg 94%
Vitamin A 54µg 819µg 85%
Monounsaturated fat 7.006g 38.877g 80%
Vitamin K 93µg 78%
Vitamin E 9mg 60%
Saturated fat 4.176g 15.189g 50%
Protein 23.85g 0.16g 47%
Vitamin B3 6.85mg 0.023mg 43%
Phosphorus 278mg 5mg 39%
Vitamin B6 0.46mg 0.009mg 35%
Vitamin B2 0.412mg 0.037mg 29%
Cholesterol 75mg 0mg 25%
Calories 262kcal 717kcal 23%
Magnesium 97mg 3mg 22%
Vitamin B5 0.99mg 20%
Iron 1.57mg 0.06mg 19%
Vitamin B1 0.159mg 0.01mg 12%
Potassium 401mg 18mg 11%
Copper 0.094mg 0mg 10%
Zinc 0.94mg 0mg 9%
Sodium 83mg 2mg 4%
Choline 12.4mg 2%
Manganese 0.02mg 1%
Calcium 15mg 3mg 1%
Vitamin C 0.4mg 0.2mg 0%
Carbs 0g 0.7g 0%
Net carbs 0g 0.7g N/A
Trans fat 14.89g N/A
Folate 2µg 1µg 0%
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 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
217%
Mackerel
55%
Margarine
Minerals Daily Need Coverage Score
64%
Mackerel
1%
Margarine

Comparison summary

Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 81mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $6.5)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 11.013g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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
  2. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.