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Mackerel vs. Rye — In-Depth Nutrition Comparison

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How are Mackerel and Rye different?

  • Mackerel is higher in Vitamin B12, Selenium, and Vitamin B3, however, Rye is richer in Manganese, Fiber, Copper, Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from Mackerel is 792% higher.

Fish, mackerel, Atlantic, cooked, dry heat and Rye grain are the varieties used in this article.

Infographic

Mackerel vs Rye 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.
:
9
Rye
Contains more Selenium +271.2%
Contains more Calcium +60%
Contains more Iron +67.5%
Contains more Magnesium +13.4%
Contains more Phosphorus +19.4%
Contains more Potassium +27.2%
Contains less Sodium -97.6%
Contains more Zinc +181.9%
Contains more Copper +290.4%
Contains more Manganese +12785%
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 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Selenium +271.2%
Contains more Calcium +60%
Contains more Iron +67.5%
Contains more Magnesium +13.4%
Contains more Phosphorus +19.4%
Contains more Potassium +27.2%
Contains less Sodium -97.6%
Contains more Zinc +181.9%
Contains more Copper +290.4%
Contains more Manganese +12785%

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.
:
6
Rye
Contains more Vitamin A +1536.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B6 +56.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B5 +47.1%
Contains more Folate +1800%
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% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +1536.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B6 +56.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B5 +47.1%
Contains more Folate +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Rye
Contains more Protein +130.7%
Contains more Fats +992.6%
Contains more Water +402.5%
Contains more Other +222.9%
Contains more Carbs +∞%
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +130.7%
Contains more Fats +992.6%
Contains more Water +402.5%
Contains more Other +222.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Rye
Contains more Monounsaturated Fat +3268.3%
Contains more Polyunsaturated fat +460.6%
Contains less Saturated Fat -95.3%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +3268.3%
Contains more Polyunsaturated fat +460.6%
Contains less Saturated Fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Rye Opinion
Net carbs 0g 60.76g Rye
Protein 23.85g 10.34g Mackerel
Fats 17.81g 1.63g Mackerel
Carbs 0g 75.86g Rye
Calories 262kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Mackerel
Fiber 0g 15.1g Rye
Calcium 15mg 24mg Rye
Iron 1.57mg 2.63mg Rye
Magnesium 97mg 110mg Rye
Phosphorus 278mg 332mg Rye
Potassium 401mg 510mg Rye
Sodium 83mg 2mg Rye
Zinc 0.94mg 2.65mg Rye
Copper 0.094mg 0.367mg Rye
Manganese 0.02mg 2.577mg Rye
Selenium 51.6µg 13.9µg Mackerel
Vitamin A 180IU 11IU Mackerel
Vitamin A RAE 54µg 1µg Mackerel
Vitamin E 0.85mg Rye
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.316mg Rye
Vitamin B2 0.412mg 0.251mg Mackerel
Vitamin B3 6.85mg 4.27mg Mackerel
Vitamin B5 0.99mg 1.456mg Rye
Vitamin B6 0.46mg 0.294mg Mackerel
Folate 2µg 38µg Rye
Vitamin B12 19µg 0µg Mackerel
Vitamin K 5.9µg Rye
Tryptophan 0.267mg 0.108mg Mackerel
Threonine 1.045mg 0.289mg Mackerel
Isoleucine 1.099mg 0.208mg Mackerel
Leucine 1.938mg 0.563mg Mackerel
Lysine 2.19mg 0.286mg Mackerel
Methionine 0.706mg 0.153mg Mackerel
Phenylalanine 0.931mg 0.435mg Mackerel
Valine 1.228mg 0.317mg Mackerel
Histidine 0.702mg 0.189mg Mackerel
Cholesterol 75mg 0mg Rye
Saturated Fat 4.176g 0.197g Rye
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 0.208g Mackerel
Polyunsaturated fat 4.3g 0.767g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Rye
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
36%
Rye
Minerals Daily Need Coverage Score
64%
Mackerel
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.979g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $6.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 34)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.