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Mackerel vs Pork - In-Depth Nutrition Comparison

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Important differences between Mackerel and Pork

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, and Vitamin E , however Pork is richer in Vitamin B1, Zinc, Vitamin B3, and Vitamin B2.
  • Mackerel's daily need coverage for Vitamin B12 is 471% more.
  • Mackerel contains 72 times more Sodium than Pork. Mackerel contains 4450mg of Sodium, while Pork contains 62mg.

The food varieties used in the comparison are Fish, mackerel, salted and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Mackerel vs Pork 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Pork
Contains more Calcium +247.4%
Contains more Iron +60.9%
Contains more Magnesium +114.3%
Contains more Potassium +22.9%
Contains more Copper +37%
Contains less Sodium -98.6%
Contains more Zinc +117.3%
Equal in Phosphorus - 246
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 33% 20% 106% 38% 9% 66% 25%
Contains more Calcium +247.4%
Contains more Iron +60.9%
Contains more Magnesium +114.3%
Contains more Potassium +22.9%
Contains more Copper +37%
Contains less Sodium -98.6%
Contains more Zinc +117.3%
Equal in Phosphorus - 246

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Pork
Contains more Vitamin A +2142.9%
Contains more Vitamin E +720.7%
Contains more Vitamin D +1838.5%
Contains more Folate +200%
Contains more Vitamin B12 +1614.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4285%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B6 +13.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +2142.9%
Contains more Vitamin E +720.7%
Contains more Vitamin D +1838.5%
Contains more Folate +200%
Contains more Vitamin B12 +1614.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4285%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B6 +13.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Pork
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Pork Opinion
Net carbs 0g 0g
Protein 18.5g 27.32g Pork
Fats 25.1g 13.92g Mackerel
Carbs 0g 0g
Calories 305kcal 242kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 66mg 19mg Mackerel
Iron 1.4mg 0.87mg Mackerel
Magnesium 60mg 28mg Mackerel
Phosphorus 254mg 246mg Mackerel
Potassium 520mg 423mg Mackerel
Sodium 4450mg 62mg Pork
Zinc 1.1mg 2.39mg Pork
Copper 0.1mg 0.073mg Mackerel
Vitamin A 157IU 7IU Mackerel
Vitamin E 2.38mg 0.29mg Mackerel
Vitamin D 1006IU 53IU Mackerel
Vitamin D 25.2µg 1.3µg Mackerel
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.02mg 0.877mg Pork
Vitamin B2 0.19mg 0.321mg Pork
Vitamin B3 3.3mg 5.037mg Pork
Vitamin B5 mg 0.698mg Pork
Vitamin B6 0.41mg 0.464mg Pork
Folate 15µg 5µg Mackerel
Vitamin B12 12µg 0.7µg Mackerel
Vitamin K 7.8µg 0µg Mackerel
Tryptophan mg 0.338mg Pork
Threonine mg 1.234mg Pork
Isoleucine mg 1.26mg Pork
Leucine mg 2.177mg Pork
Lysine mg 2.446mg Pork
Methionine mg 0.712mg Pork
Phenylalanine mg 1.086mg Pork
Valine mg 1.473mg Pork
Histidine mg 1.067mg Pork
Cholesterol 95mg 80mg Pork
Trans Fat g g
Saturated Fat 7.148g 5.23g Pork
Monounsaturated Fat 8.32g 6.19g Mackerel
Polyunsaturated fat 6.21g 1.2g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pork
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
56
Pork
Mineral Summary Score
114
Mackerel
37
Pork

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
164%
Pork
Carbohydrates
0%
Mackerel
0%
Pork
Fats
116%
Mackerel
64%
Pork

Comparison summary

Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 4388mg)
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 1.918g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.