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  6. Mackerel vs. Fish sandwich

Mackerel vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between mackerel and fish sandwiches

  • Fish sandwiches have less vitamin B12, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B2, magnesium, and vitamin B5.
  • Mackerel's daily need coverage for vitamin B12 is 763% more.
  • Mackerel has 7 times more vitamin B6 than fish sandwiches. Mackerel has 0.46mg of vitamin B6, while fish sandwiches have 0.07mg.
  • Fish sandwiches are lower in cholesterol.
  • Fish sandwiches have a higher glycemic index than mackerel.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Fast foods, fish sandwich, with tartar sauce.

Infographic

Mackerel vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +288%
Contains more PotassiumPotassium +94.7%
Contains more CopperCopper +25.3%
Contains more ZincZinc +91.8%
Contains more PhosphorusPhosphorus +139.7%
Contains less SodiumSodium -86.2%
Contains more SeleniumSelenium +186.7%
Contains more CalciumCalcium +146.7%
Contains more ManganeseManganese +1220%
~equal in Iron ~1.5mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B2Vitamin B2 +194.3%
Contains more Vitamin B3Vitamin B3 +218.6%
Contains more Vitamin B5Vitamin B5 +167.6%
Contains more Vitamin B6Vitamin B6 +557.1%
Contains more Vitamin B12Vitamin B12 +2694.1%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more FolateFolate +2200%

All nutrients comparison - raw data values

Nutrient Mackerel Fish sandwich DV% diff.
Vitamin B12 19µg 0.68µg 763%
Selenium 51.6µg 18µg 61%
Vitamin B6 0.46mg 0.07mg 30%
Vitamin B3 6.85mg 2.15mg 29%
Protein 23.85g 10.29g 27%
Sodium 83mg 602mg 23%
Phosphorus 278mg 116mg 23%
Vitamin B2 0.412mg 0.14mg 21%
Magnesium 97mg 25mg 17%
Polyunsaturated fat 4.3g 6.257g 13%
Cholesterol 75mg 35mg 13%
Vitamin B5 0.99mg 0.37mg 12%
Vitamin K 13.6µg 11%
Monounsaturated fat 7.006g 2.595g 11%
Folate 2µg 46µg 11%
Manganese 0.02mg 0.264mg 11%
Saturated fat 4.176g 1.949g 10%
Carbs 0g 26.69g 9%
Fats 17.81g 12.45g 8%
Potassium 401mg 206mg 6%
Choline 28.9mg 5%
Vitamin A 54µg 6µg 5%
Vitamin E 0.55mg 4%
Zinc 0.94mg 0.49mg 4%
Vitamin B1 0.159mg 0.21mg 4%
Fiber 0g 1g 4%
Copper 0.094mg 0.075mg 2%
Fructose 1.47g 2%
Vitamin C 0.4mg 1.8mg 2%
Calcium 15mg 37mg 2%
Vitamin D 9IU 1%
Iron 1.57mg 1.5mg 1%
Vitamin D 0.2µg 1%
Calories 262kcal 257kcal 0%
Net carbs 0g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0.029g N/A
Omega-3 - DHA 0.699g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.106g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +131.8%
Contains more FatsFats +43.1%
Contains more OtherOther +138%
Contains more CarbsCarbs +∞%
~equal in Water ~48.44g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +170%
Contains less Sat. FatSaturated fat -53.3%
Contains more Poly. FatPolyunsaturated fat +45.5%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.