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Mackerel vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between mackerel and millet flour

  • Mackerel is richer in selenium and vitamin B2, yet millet flour is richer in copper, manganese, iron, vitamin B1, zinc, fiber, and folate.
  • Daily need coverage for copper for millet flour is 49% higher.
  • Mackerel contains 8 times more saturated fat than millet flour. Mackerel contains 4.176g of saturated fat, while millet flour contains 0.536g.
  • Mackerel has a lower glycemic index than millet flour.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Millet flour.

Infographic

Mackerel vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more PotassiumPotassium +79%
Contains more SeleniumSelenium +57.8%
Contains more MagnesiumMagnesium +22.7%
Contains more IronIron +151%
Contains more CopperCopper +469.1%
Contains more ZincZinc +179.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +4910%
~equal in Calcium ~14mg
~equal in Phosphorus ~285mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +464.4%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +159.7%
Contains more Vitamin B5Vitamin B5 +28%
Contains more FolateFolate +2000%
~equal in Vitamin D ~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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +121.9%
Contains more FatsFats +319.1%
Contains more WaterWater +514.4%
Contains more OtherOther +319%
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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +658.2%
Contains more Poly. FatPolyunsaturated fat +64.2%
Contains less Sat. FatSaturated fat -87.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Millet flour DV% diff.
Vitamin B12 19µg 792%
Copper 0.094mg 0.535mg 49%
Manganese 0.02mg 1.002mg 43%
Selenium 51.6µg 32.7µg 34%
Iron 1.57mg 3.94mg 30%
Starch 69.88g 29%
Vitamin B2 0.412mg 0.073mg 26%
Protein 23.85g 10.75g 26%
Carbs 0g 75.12g 25%
Cholesterol 75mg 25%
Vitamin B1 0.159mg 0.413mg 21%
Fats 17.81g 4.25g 21%
Saturated fat 4.176g 0.536g 17%
Monounsaturated fat 7.006g 0.924g 15%
Zinc 0.94mg 2.63mg 15%
Fiber 0g 3.5g 14%
Polyunsaturated fat 4.3g 2.618g 11%
Folate 2µg 42µg 10%
Vitamin B6 0.46mg 0.372mg 7%
Vitamin A 54µg 6%
Vitamin B5 0.99mg 1.267mg 6%
Calories 262kcal 382kcal 6%
Vitamin B3 6.85mg 6.02mg 5%
Magnesium 97mg 119mg 5%
Potassium 401mg 224mg 5%
Sodium 83mg 4mg 3%
Vitamin E 0.11mg 1%
Phosphorus 278mg 285mg 1%
Vitamin K 0.8µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 71.62g N/A
Calcium 15mg 14mg 0%
Sugar 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.267mg 0.17mg 0%
Threonine 1.045mg 0.354mg 0%
Isoleucine 1.099mg 0.473mg 0%
Leucine 1.938mg 1.537mg 0%
Lysine 2.19mg 0.144mg 0%
Methionine 0.706mg 0.319mg 0%
Phenylalanine 0.931mg 0.675mg 0%
Valine 1.228mg 0.584mg 0%
Histidine 0.702mg 0.257mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.106g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
64%
Mackerel
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 3.64g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.66g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 70)
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.
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.