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Mackerel vs. Pork jowl — In-Depth Nutrition Comparison

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Important differences between mackerel and pork jowl

  • Mackerel has more vitamin B12, selenium, vitamin B6, phosphorus, magnesium, vitamin B5, vitamin B3, and iron; however, pork jowl has more vitamin B1.
  • Mackerel's daily need coverage for vitamin B12 is 758% more.
  • Mackerel has 34 times more selenium than pork jowl. Mackerel has 51.6µg of selenium, while pork jowl has 1.5µg.
  • Mackerel is lower in saturated fat.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Mackerel vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +3133.3%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +170.9%
Contains more IronIron +273.8%
Contains more CopperCopper +135%
Contains more ZincZinc +11.9%
Contains more PhosphorusPhosphorus +223.3%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +3340%
Contains less SodiumSodium -69.9%

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 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B3Vitamin B3 +51%
Contains more Vitamin B5Vitamin B5 +296%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more Vitamin B12Vitamin B12 +2217.1%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +142.8%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +273.8%
Contains more WaterWater +140.1%
Contains more OtherOther +178.6%
Contains more FatsFats +290.8%
~equal in Carbs ~0g

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +369.5%
Contains more Poly. FatPolyunsaturated fat +88.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pork jowl DV% diff.
Vitamin B12 19µg 0.82µg 758%
Saturated fat 4.176g 25.26g 96%
Selenium 51.6µg 1.5µg 91%
Fats 17.81g 69.61g 80%
Monounsaturated fat 7.006g 32.89g 65%
Protein 23.85g 6.38g 35%
Vitamin B6 0.46mg 0.09mg 28%
Phosphorus 278mg 86mg 27%
Polyunsaturated fat 4.3g 8.11g 25%
Magnesium 97mg 3mg 22%
Calories 262kcal 655kcal 20%
Vitamin B1 0.159mg 0.386mg 19%
Vitamin B5 0.99mg 0.25mg 15%
Vitamin B2 0.412mg 0.236mg 14%
Vitamin B3 6.85mg 4.535mg 14%
Iron 1.57mg 0.42mg 14%
Potassium 401mg 148mg 7%
Vitamin A 54µg 3µg 6%
Copper 0.094mg 0.04mg 6%
Cholesterol 75mg 90mg 5%
Sodium 83mg 25mg 3%
Vitamin E 0.29mg 2%
Manganese 0.02mg 0.005mg 1%
Zinc 0.94mg 0.84mg 1%
Calcium 15mg 4mg 1%
Vitamin C 0.4mg 0mg 0%
Folate 2µg 1µg 0%
Tryptophan 0.267mg 0.021mg 0%
Threonine 1.045mg 0.21mg 0%
Isoleucine 1.099mg 0.168mg 0%
Leucine 1.938mg 0.446mg 0%
Lysine 2.19mg 0.528mg 0%
Methionine 0.706mg 0.095mg 0%
Phenylalanine 0.931mg 0.239mg 0%
Valine 1.228mg 0.305mg 0%
Histidine 0.702mg 0.072mg 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 Pork jowl
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
29%
Pork jowl
Minerals Daily Need Coverage Score
64%
Mackerel
12%
Pork jowl

Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 58mg)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $6.2)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 15mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 21.084g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.