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  6. Mackerel vs. Mustard

Mackerel vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between mackerel and mustard

  • Mackerel has more vitamin B12, vitamin B3, selenium, vitamin B6, vitamin B2, and phosphorus; however, mustard is higher in manganese.
  • Mackerel covers your daily need for vitamin B12, 792% more than mustard.
  • The glycemic index of mustard is higher.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Mustard, prepared, yellow.

Infographic

Mackerel vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +102.1%
Contains more PotassiumPotassium +163.8%
Contains more CopperCopper +27%
Contains more ZincZinc +46.9%
Contains more PhosphorusPhosphorus +157.4%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +54%
Contains more CalciumCalcium +320%
Contains more ManganeseManganese +2010%
~equal in Iron ~1.61mg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +980%
Contains more Vitamin B2Vitamin B2 +488.6%
Contains more Vitamin B3Vitamin B3 +1112.4%
Contains more Vitamin B5Vitamin B5 +289.8%
Contains more Vitamin B6Vitamin B6 +557.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Mustard DV% diff.
Vitamin B12 19µg 0µg 792%
Sodium 83mg 1104mg 44%
Protein 23.85g 3.74g 40%
Vitamin B3 6.85mg 0.565mg 39%
Selenium 51.6µg 33.5µg 33%
Vitamin B6 0.46mg 0.07mg 30%
Vitamin B2 0.412mg 0.07mg 26%
Cholesterol 75mg 0mg 25%
Polyunsaturated fat 4.3g 0.774g 24%
Phosphorus 278mg 108mg 24%
Fats 17.81g 3.34g 22%
Saturated fat 4.176g 0.214g 18%
Manganese 0.02mg 0.422mg 17%
Fiber 0g 4g 16%
Vitamin B5 0.99mg 0.254mg 15%
Magnesium 97mg 48mg 12%
Monounsaturated fat 7.006g 2.182g 12%
Calories 262kcal 60kcal 10%
Potassium 401mg 152mg 7%
Calcium 15mg 63mg 5%
Vitamin A 54µg 5µg 5%
Choline 22.4mg 4%
Zinc 0.94mg 0.64mg 3%
Vitamin B1 0.159mg 0.177mg 2%
Copper 0.094mg 0.074mg 2%
Vitamin E 0.36mg 2%
Carbs 0g 5.83g 2%
Iron 1.57mg 1.61mg 1%
Vitamin K 1.4µg 1%
Folate 2µg 7µg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 0g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.267mg 0.009mg 0%
Threonine 1.045mg 0.167mg 0%
Isoleucine 1.099mg 0.146mg 0%
Leucine 1.938mg 0.292mg 0%
Lysine 2.19mg 0.264mg 0%
Methionine 0.706mg 0.076mg 0%
Phenylalanine 0.931mg 0.161mg 0%
Valine 1.228mg 0.189mg 0%
Histidine 0.702mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0.106g 0g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +537.7%
Contains more FatsFats +433.2%
Contains more OtherOther +50.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.2%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +221.1%
Contains more Poly. FatPolyunsaturated fat +455.6%
Contains less Sat. FatSaturated fat -94.9%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.