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  6. Mackerel vs. Red cabbage

Mackerel vs. Red cabbage — In-Depth Nutrition Comparison

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How are mackerel and red cabbage different?

  • Mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, vitamin B6, and magnesium; however, red cabbage is richer in vitamin C.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index (0) than red cabbage (32).

Fish, mackerel, Atlantic, cooked, dry heat and Cabbage, red, raw are the varieties used in this article.

Infographic

Mackerel vs Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +506.3%
Contains more PotassiumPotassium +65%
Contains more IronIron +96.3%
Contains more CopperCopper +452.9%
Contains more ZincZinc +327.3%
Contains more PhosphorusPhosphorus +826.7%
Contains more SeleniumSelenium +8500%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -67.5%
Contains more ManganeseManganese +1115%

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin B1Vitamin B1 +148.4%
Contains more Vitamin B2Vitamin B2 +497.1%
Contains more Vitamin B3Vitamin B3 +1538.8%
Contains more Vitamin B5Vitamin B5 +573.5%
Contains more Vitamin B6Vitamin B6 +120.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +14150%
Contains more FolateFolate +800%
~equal in Vitamin A ~56µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Red cabbage DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 0.6µg 93%
Vitamin C 0.4mg 57mg 63%
Protein 23.85g 1.43g 45%
Vitamin B3 6.85mg 0.418mg 40%
Phosphorus 278mg 30mg 35%
Vitamin K 38.2µg 32%
Polyunsaturated fat 4.3g 0.08g 28%
Fats 17.81g 0.16g 27%
Vitamin B2 0.412mg 0.069mg 26%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 16mg 19%
Saturated fat 4.176g 0.021g 19%
Vitamin B6 0.46mg 0.209mg 19%
Monounsaturated fat 7.006g 0.012g 17%
Vitamin B5 0.99mg 0.147mg 17%
Calories 262kcal 31kcal 12%
Manganese 0.02mg 0.243mg 10%
Iron 1.57mg 0.8mg 10%
Copper 0.094mg 0.017mg 9%
Vitamin B1 0.159mg 0.064mg 8%
Fiber 0g 2.1g 8%
Zinc 0.94mg 0.22mg 7%
Potassium 401mg 243mg 5%
Folate 2µg 18µg 4%
Choline 17.1mg 3%
Calcium 15mg 45mg 3%
Carbs 0g 7.37g 2%
Fructose 1.48g 2%
Sodium 83mg 27mg 2%
Vitamin E 0.11mg 1%
Net carbs 0g 5.27g N/A
Sugar 3.83g N/A
Vitamin A 54µg 56µg 0%
Tryptophan 0.267mg 0.012mg 0%
Threonine 1.045mg 0.039mg 0%
Isoleucine 1.099mg 0.034mg 0%
Leucine 1.938mg 0.046mg 0%
Lysine 2.19mg 0.049mg 0%
Methionine 0.706mg 0.014mg 0%
Phenylalanine 0.931mg 0.036mg 0%
Valine 1.228mg 0.048mg 0%
Histidine 0.702mg 0.024mg 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

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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +1567.8%
Contains more FatsFats +11031.3%
Contains more OtherOther +680%
Contains more CarbsCarbs +∞%
Contains more WaterWater +69.7%

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +58283.3%
Contains more Poly. FatPolyunsaturated fat +5275%
Contains less Sat. FatSaturated fat -99.5%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.