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Mackerel vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between Mackerel and Quinoa

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, and Phosphorus, yet Quinoa is richer in Manganese, and Fiber.
  • Daily need coverage for Vitamin B12 from Mackerel is 792% higher.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Quinoa, cooked.

Infographic

Mackerel vs Quinoa 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.
Contains more Magnesium +51.6%
Contains more Phosphorus +82.9%
Contains more Potassium +133.1%
Contains more Selenium +1742.9%
Contains more Calcium +13.3%
Contains less Sodium -91.6%
Contains more Zinc +16%
Contains more Copper +104.3%
Contains more Manganese +3055%
Equal in Iron - 1.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Magnesium +51.6%
Contains more Phosphorus +82.9%
Contains more Potassium +133.1%
Contains more Selenium +1742.9%
Contains more Calcium +13.3%
Contains less Sodium -91.6%
Contains more Zinc +16%
Contains more Copper +104.3%
Contains more Manganese +3055%
Equal in Iron - 1.49

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.
:
4
Quinoa
Contains more Vitamin A +3500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1562.6%
Contains more Vitamin B6 +274%
Contains more Vitamin B12 +∞%
Contains more Folate +2000%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +3500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1562.6%
Contains more Vitamin B6 +274%
Contains more Vitamin B12 +∞%
Contains more Folate +2000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +442%
Contains more Fats +827.6%
Contains more Other +558.4%
Contains more Carbs +∞%
Contains more Water +34.4%
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +442%
Contains more Fats +827.6%
Contains more Other +558.4%
Contains more Carbs +∞%
Contains more Water +34.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1226.9%
Contains more Polyunsaturated fat +298.9%
Contains less Saturated Fat -94.5%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +1226.9%
Contains more Polyunsaturated fat +298.9%
Contains less Saturated Fat -94.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Quinoa Opinion
Net carbs 0g 18.5g Quinoa
Protein 23.85g 4.4g Mackerel
Fats 17.81g 1.92g Mackerel
Carbs 0g 21.3g Quinoa
Calories 262kcal 120kcal Mackerel
Starch 17.63g Quinoa
Sugar 0.87g Mackerel
Fiber 0g 2.8g Quinoa
Calcium 15mg 17mg Quinoa
Iron 1.57mg 1.49mg Mackerel
Magnesium 97mg 64mg Mackerel
Phosphorus 278mg 152mg Mackerel
Potassium 401mg 172mg Mackerel
Sodium 83mg 7mg Quinoa
Zinc 0.94mg 1.09mg Quinoa
Copper 0.094mg 0.192mg Quinoa
Manganese 0.02mg 0.631mg Quinoa
Selenium 51.6µg 2.8µg Mackerel
Vitamin A 180IU 5IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.63mg Quinoa
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.107mg Mackerel
Vitamin B2 0.412mg 0.11mg Mackerel
Vitamin B3 6.85mg 0.412mg Mackerel
Vitamin B5 0.99mg Mackerel
Vitamin B6 0.46mg 0.123mg Mackerel
Folate 2µg 42µg Quinoa
Vitamin B12 19µg 0µg Mackerel
Tryptophan 0.267mg 0.052mg Mackerel
Threonine 1.045mg 0.131mg Mackerel
Isoleucine 1.099mg 0.157mg Mackerel
Leucine 1.938mg 0.261mg Mackerel
Lysine 2.19mg 0.239mg Mackerel
Methionine 0.706mg 0.096mg Mackerel
Phenylalanine 0.931mg 0.185mg Mackerel
Valine 1.228mg 0.185mg Mackerel
Histidine 0.702mg 0.127mg Mackerel
Cholesterol 75mg 0mg Quinoa
Saturated Fat 4.176g 0.231g Quinoa
Omega-3 - DHA 0.699g 0.015g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 0.528g Mackerel
Polyunsaturated fat 4.3g 1.078g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
64%
Mackerel
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 76mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 3.945g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.