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  6. Mackerel vs. Shortbread

Mackerel vs. Shortbread — In-Depth Nutrition Comparison

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How are mackerel and shortbread different?

  • Mackerel is higher in vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, and magnesium; however, shortbread is richer in folate and iron.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index (0) than shortbread (64).

Fish, mackerel, Atlantic, cooked, dry heat and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Mackerel vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +592.9%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +355.7%
Contains more ZincZinc +91.8%
Contains more PhosphorusPhosphorus +321.2%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +732.3%
Contains more IronIron +89.8%
Contains more ManganeseManganese +1865%
~equal in Copper ~0.09mg

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +31.2%
Contains more Vitamin B3Vitamin B3 +109.2%
Contains more Vitamin B5Vitamin B5 +208.4%
Contains more Vitamin B6Vitamin B6 +547.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +122%
Contains more FolateFolate +3950%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Shortbread DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 6.2µg 83%
Protein 23.85g 5.37g 37%
Phosphorus 278mg 66mg 30%
Vitamin B6 0.46mg 0.071mg 30%
Polyunsaturated fat 4.3g 8.326g 27%
Cholesterol 75mg 0mg 25%
Vitamin B3 6.85mg 3.275mg 22%
Carbs 0g 63.78g 21%
Magnesium 97mg 14mg 20%
Folate 2µg 81µg 20%
Iron 1.57mg 2.98mg 18%
Saturated fat 4.176g 8.105g 18%
Starch 40.47g 17%
Vitamin E 2.44mg 16%
Vitamin B1 0.159mg 0.353mg 16%
Manganese 0.02mg 0.393mg 16%
Vitamin B5 0.99mg 0.321mg 13%
Calories 262kcal 514kcal 13%
Fats 17.81g 26.22g 13%
Sodium 83mg 353mg 12%
Potassium 401mg 88mg 9%
Vitamin K 11µg 9%
Vitamin B2 0.412mg 0.314mg 8%
Vitamin A 54µg 0µg 6%
Fiber 0g 1.3g 5%
Zinc 0.94mg 0.49mg 4%
Monounsaturated fat 7.006g 6.708g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 62.48g N/A
Calcium 15mg 13mg 0%
Sugar 21.65g N/A
Copper 0.094mg 0.09mg 0%
Trans fat 0.714g N/A
Choline 0.9mg 0%
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%
Fructose 0.3g 0%
Omega-3 - EPA 0.504g 0.001g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.106g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +344.1%
Contains more WaterWater +1379.7%
Contains more OtherOther +392.2%
Contains more FatsFats +47.2%
Contains more CarbsCarbs +∞%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Poly. FatPolyunsaturated fat +93.6%
~equal in Monounsaturated fat ~6.708g

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.