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Mackerel vs. Scallion — In-Depth Nutrition Comparison

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How are mackerel and scallion different?

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, and magnesium, while scallion is higher in vitamin C.
  • Mackerel covers your daily need for vitamin B12, 792% more than scallion.
  • Scallion has a higher glycemic index (32) than mackerel (0).

Fish, mackerel, Atlantic, cooked, dry heat and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.

Infographic

Mackerel vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +385%
Contains more PotassiumPotassium +45.3%
Contains more CopperCopper +13.3%
Contains more ZincZinc +141%
Contains more PhosphorusPhosphorus +651.4%
Contains more SeleniumSelenium +8500%
Contains more CalciumCalcium +380%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +700%
~equal in Iron ~1.48mg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin B1Vitamin B1 +189.1%
Contains more Vitamin B2Vitamin B2 +415%
Contains more Vitamin B3Vitamin B3 +1204.8%
Contains more Vitamin B5Vitamin B5 +1220%
Contains more Vitamin B6Vitamin B6 +654.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4600%
Contains more FolateFolate +3100%
~equal in Vitamin A ~50µg
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +1203.3%
Contains more FatsFats +9273.7%
Contains more OtherOther +525.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.6%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +25848.1%
Contains more Poly. FatPolyunsaturated fat +5710.8%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Scallion
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Scallion DV% diff.
Vitamin B12 19µg 0µg 792%
Vitamin K 207µg 173%
Selenium 51.6µg 0.6µg 93%
Protein 23.85g 1.83g 44%
Vitamin B3 6.85mg 0.525mg 40%
Phosphorus 278mg 37mg 34%
Vitamin B6 0.46mg 0.061mg 31%
Polyunsaturated fat 4.3g 0.074g 28%
Fats 17.81g 0.19g 27%
Vitamin B2 0.412mg 0.08mg 26%
Cholesterol 75mg 0mg 25%
Vitamin C 0.4mg 18.8mg 20%
Saturated fat 4.176g 0.032g 19%
Magnesium 97mg 20mg 18%
Vitamin B5 0.99mg 0.075mg 18%
Monounsaturated fat 7.006g 0.027g 17%
Folate 2µg 64µg 16%
Calories 262kcal 32kcal 12%
Fiber 0g 2.6g 10%
Vitamin B1 0.159mg 0.055mg 9%
Manganese 0.02mg 0.16mg 6%
Calcium 15mg 72mg 6%
Zinc 0.94mg 0.39mg 5%
Vitamin E 0.55mg 4%
Potassium 401mg 276mg 4%
Sodium 83mg 16mg 3%
Carbs 0g 7.34g 2%
Iron 1.57mg 1.48mg 1%
Choline 5.7mg 1%
Copper 0.094mg 0.083mg 1%
Net carbs 0g 4.74g N/A
Sugar 2.33g N/A
Vitamin A 54µg 50µg 0%
Tryptophan 0.267mg 0.02mg 0%
Threonine 1.045mg 0.072mg 0%
Isoleucine 1.099mg 0.077mg 0%
Leucine 1.938mg 0.109mg 0%
Lysine 2.19mg 0.091mg 0%
Methionine 0.706mg 0.02mg 0%
Phenylalanine 0.931mg 0.059mg 0%
Valine 1.228mg 0.081mg 0%
Histidine 0.702mg 0.032mg 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 Scallion
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
55%
Scallion
Minerals Daily Need Coverage Score
64%
Mackerel
20%
Scallion

Comparison summary

Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 4.144g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $6.8)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.