Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mackerel vs. Minestrone — In-Depth Nutrition Comparison

Compare

What are the differences between mackerel and minestrone?

  • Mackerel is higher in vitamin B12, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5, yet minestrone is higher in vitamin A.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • Mackerel has 75 times more cholesterol than minestrone. While mackerel has 75mg of cholesterol, minestrone has only 1mg.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, Atlantic, cooked, dry heat and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Mackerel vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +3133.3%
Contains more PotassiumPotassium +208.5%
Contains more IronIron +313.2%
Contains more CopperCopper +84.3%
Contains more ZincZinc +203.2%
Contains more PhosphorusPhosphorus +1108.7%
Contains less SodiumSodium -67.3%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +660%
~equal in Calcium ~14mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +622.7%
Contains more Vitamin B2Vitamin B2 +2188.9%
Contains more Vitamin B3Vitamin B3 +1651.9%
Contains more Vitamin B5Vitamin B5 +607.1%
Contains more Vitamin B6Vitamin B6 +1022%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +25%
Contains more FolateFolate +650%
~equal in Vitamin A ~49µg
~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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1247.5%
Contains more FatsFats +1612.5%
Contains more OtherOther +322.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.4%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +2315.9%
Contains more Poly. FatPolyunsaturated fat +834.8%
Contains less Sat. FatSaturated fat -94.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Minestrone DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 94%
Protein 23.85g 1.77g 44%
Vitamin B3 6.85mg 0.391mg 40%
Phosphorus 278mg 23mg 36%
Vitamin B6 0.46mg 0.041mg 32%
Vitamin B2 0.412mg 0.018mg 30%
Fats 17.81g 1.04g 26%
Polyunsaturated fat 4.3g 0.46g 26%
Cholesterol 75mg 1mg 25%
Magnesium 97mg 3mg 22%
Saturated fat 4.176g 0.23g 18%
Monounsaturated fat 7.006g 0.29g 17%
Vitamin B5 0.99mg 0.14mg 17%
Iron 1.57mg 0.38mg 15%
Vitamin B1 0.159mg 0.022mg 11%
Calories 262kcal 34kcal 11%
Potassium 401mg 130mg 8%
Sodium 83mg 254mg 7%
Manganese 0.02mg 0.152mg 6%
Zinc 0.94mg 0.31mg 6%
Copper 0.094mg 0.051mg 5%
Folate 2µg 15µg 3%
Fiber 0g 0.4g 2%
Carbs 0g 4.66g 2%
Vitamin A 54µg 49µg 1%
Vitamin C 0.4mg 0.5mg 0%
Net carbs 0g 4.26g N/A
Calcium 15mg 14mg 0%
Tryptophan 0.267mg 0.013mg 0%
Threonine 1.045mg 0.043mg 0%
Isoleucine 1.099mg 0.054mg 0%
Leucine 1.938mg 0.098mg 0%
Lysine 2.19mg 0.076mg 0%
Methionine 0.706mg 0.018mg 0%
Phenylalanine 0.931mg 0.064mg 0%
Valine 1.228mg 0.074mg 0%
Histidine 0.702mg 0.03mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Minestrone
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
5%
Minestrone
Minerals Daily Need Coverage Score
64%
Mackerel
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 3.946g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $7)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.