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  6. Mackerel vs. Pilaf

Mackerel vs. Pilaf — In-Depth Nutrition Comparison

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How are Mackerel and Pilaf different?

  • Mackerel is higher in Vitamin B12, Selenium, Vitamin B2, and Phosphorus, however, Pilaf is richer in Folate, Manganese, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Mackerel is 791% higher.
  • Mackerel contains 75 times more Cholesterol than Pilaf. While Mackerel contains 75mg of Cholesterol, Pilaf contains only 1mg.

Fish, mackerel, Atlantic, cooked, dry heat and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Mackerel vs Pilaf 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.
Mackerel
Mackerel
5
:
5
Pilaf
Pilaf
Contains more Magnesium +203.1%
Contains more Phosphorus +80.5%
Contains more Potassium +113.3%
Contains less Sodium -93.6%
Contains more Selenium +59.3%
Contains more Calcium +453.3%
Contains more Iron +55.4%
Contains more Copper +76.6%
Contains more Manganese +4310%
Equal in Zinc - 1.01
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Magnesium +203.1%
Contains more Phosphorus +80.5%
Contains more Potassium +113.3%
Contains less Sodium -93.6%
Contains more Selenium +59.3%
Contains more Calcium +453.3%
Contains more Iron +55.4%
Contains more Copper +76.6%
Contains more Manganese +4310%
Equal in Zinc - 1.01

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.
Mackerel
Mackerel
6
:
6
Pilaf
Pilaf
Contains more Vitamin A +1185.7%
Contains more Vitamin B2 +373.6%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B5 +38.5%
Contains more Vitamin B6 +15%
Contains more Vitamin B12 +94900%
Contains more Vitamin C +925%
Contains more Vitamin B1 +279.2%
Contains more Folate +10500%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +1185.7%
Contains more Vitamin B2 +373.6%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B5 +38.5%
Contains more Vitamin B6 +15%
Contains more Vitamin B12 +94900%
Contains more Vitamin C +925%
Contains more Vitamin B1 +279.2%
Contains more Folate +10500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
4
:
1
Pilaf
Pilaf
Contains more Protein +128.9%
Contains more Fats +1200%
Contains more Water +562.6%
Contains more Other +31.3%
Contains more Carbs +∞%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Protein +128.9%
Contains more Fats +1200%
Contains more Water +562.6%
Contains more Other +31.3%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +1778.3%
Contains more Polyunsaturated fat +1040.6%
Contains less Saturated Fat -92.6%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +1778.3%
Contains more Polyunsaturated fat +1040.6%
Contains less Saturated Fat -92.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pilaf Opinion
Net carbs 0g 75.11g Pilaf
Protein 23.85g 10.42g Mackerel
Fats 17.81g 1.37g Mackerel
Carbs 0g 76.31g Pilaf
Calories 262kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g Mackerel
Fiber 0g 1.2g Pilaf
Calcium 15mg 83mg Pilaf
Iron 1.57mg 2.44mg Pilaf
Magnesium 97mg 32mg Mackerel
Phosphorus 278mg 154mg Mackerel
Potassium 401mg 188mg Mackerel
Sodium 83mg 1303mg Mackerel
Zinc 0.94mg 1.01mg Pilaf
Copper 0.094mg 0.166mg Pilaf
Manganese 0.02mg 0.882mg Pilaf
Selenium 51.6µg 32.4µg Mackerel
Vitamin A 180IU 14IU Mackerel
Vitamin A RAE 54µg 4µg Mackerel
Vitamin E 0.04mg Pilaf
Vitamin C 0.4mg 4.1mg Pilaf
Vitamin B1 0.159mg 0.603mg Pilaf
Vitamin B2 0.412mg 0.087mg Mackerel
Vitamin B3 6.85mg 6.127mg Mackerel
Vitamin B5 0.99mg 0.715mg Mackerel
Vitamin B6 0.46mg 0.4mg Mackerel
Folate 2µg 212µg Pilaf
Vitamin B12 19µg 0.02µg Mackerel
Vitamin K 0.5µg Pilaf
Tryptophan 0.267mg 0.086mg Mackerel
Threonine 1.045mg 0.221mg Mackerel
Isoleucine 1.099mg 0.279mg Mackerel
Leucine 1.938mg 0.523mg Mackerel
Lysine 2.19mg 0.189mg Mackerel
Methionine 0.706mg 0.145mg Mackerel
Phenylalanine 0.931mg 0.32mg Mackerel
Valine 1.228mg 0.374mg Mackerel
Histidine 0.702mg 0.15mg Mackerel
Cholesterol 75mg 1mg Pilaf
Saturated Fat 4.176g 0.307g Pilaf
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 0.373g Mackerel
Polyunsaturated fat 4.3g 0.377g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
235%
Mackerel
50%
Pilaf
Minerals Daily Need Coverage Score
64%
Mackerel
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 3.869g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 1220mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 60)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.