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  6. Mackerel vs. Shiitake

Mackerel vs. Shiitake — In-Depth Nutrition Comparison

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A recap on the differences between mackerel and shiitake

  • Mackerel is higher in selenium, phosphorus, vitamin B3, magnesium, vitamin B2, iron, vitamin B6, and vitamin B1, yet shiitake is higher in vitamin B5 and fiber.
  • Mackerel covers your daily selenium needs 83% more than shiitake.
  • Mackerel contains 11 times more vitamin B1 than shiitake. While mackerel contains 0.159mg of vitamin B1, shiitake contains only 0.015mg.
  • The glycemic index of mackerel is lower.

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

Infographic

Mackerel vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +385%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +282.9%
Contains more PhosphorusPhosphorus +148.2%
Contains more SeleniumSelenium +805.3%
Contains more CopperCopper +51.1%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +1050%
~equal in Zinc ~1.03mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +89.9%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B6Vitamin B6 +57%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +51.5%
Contains more FolateFolate +550%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mackerel Shiitake DV% diff.
Vitamin B12 19µg 792%
Selenium 51.6µg 5.7µg 83%
Protein 23.85g 2.24g 43%
Polyunsaturated fat 4.3g 29%
Fats 17.81g 0.49g 27%
Cholesterol 75mg 25%
Phosphorus 278mg 112mg 24%
Vitamin B3 6.85mg 3.877mg 19%
Saturated fat 4.176g 19%
Magnesium 97mg 20mg 18%
Monounsaturated fat 7.006g 18%
Iron 1.57mg 0.41mg 15%
Vitamin B2 0.412mg 0.217mg 15%
Vitamin B6 0.46mg 0.293mg 13%
Vitamin B1 0.159mg 0.015mg 12%
Calories 262kcal 34kcal 11%
Fiber 0g 2.5g 10%
Vitamin B5 0.99mg 1.5mg 10%
Manganese 0.02mg 0.23mg 9%
Vitamin A 54µg 6%
Copper 0.094mg 0.142mg 5%
Potassium 401mg 304mg 3%
Sodium 83mg 9mg 3%
Folate 2µg 13µg 3%
Carbs 0g 6.79g 2%
Vitamin D* 18 IU 2%
Vitamin D 0.4µg 2%
Calcium 15mg 2mg 1%
Zinc 0.94mg 1.03mg 1%
Protein per 100 calories 9.1g 6.6g N/A
Calories per 10 g protein 110kcal 152kcal N/A
Weight per 100 calories 38g 294g N/A
Unsaturated / Saturated Fat ratio 2.7 N/A
Vitamin C 0.4mg 0%
Net carbs 0g 4.29g N/A
Sugar 2.38g N/A
Tryptophan 0.267mg 0.011mg 0%
Threonine 1.045mg 0.134mg 0%
Isoleucine 1.099mg 0.111mg 0%
Leucine 1.938mg 0.189mg 0%
Lysine 2.19mg 0.134mg 0%
Methionine 0.706mg 0.033mg 0%
Phenylalanine 0.931mg 0.111mg 0%
Valine 1.228mg 0.145mg 0%
Histidine 0.702mg 0.056mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g 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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +964.7%
Contains more FatsFats +3534.7%
Contains more OtherOther +585.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.5%

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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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.