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Mackerel vs. Pretzel — In-Depth Nutrition Comparison

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The main differences between Mackerel and Pretzel

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B6, and Phosphorus, yet Pretzel is richer in Manganese, Folate, Iron, and Vitamin B1.
  • 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 Snacks, pretzels, hard, plain, salted.

Infographic

Mackerel vs Pretzel 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 +234.5%
Contains more Phosphorus +117.2%
Contains more Potassium +79.8%
Contains less Sodium -93.3%
Contains more Selenium +1072.7%
Contains more Calcium +80%
Contains more Iron +191.7%
Contains more Zinc +10.6%
Contains more Copper +66%
Contains more Manganese +4975%
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 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Magnesium +234.5%
Contains more Phosphorus +117.2%
Contains more Potassium +79.8%
Contains less Sodium -93.3%
Contains more Selenium +1072.7%
Contains more Calcium +80%
Contains more Iron +191.7%
Contains more Zinc +10.6%
Contains more Copper +66%
Contains more Manganese +4975%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24.1%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +207.5%
Contains more Vitamin B6 +521.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +425%
Contains more Vitamin B1 +166.7%
Contains more Folate +8200%
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 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24.1%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +207.5%
Contains more Vitamin B6 +521.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +425%
Contains more Vitamin B1 +166.7%
Contains more Folate +8200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +137.5%
Contains more Fats +507.8%
Contains more Water +1601.9%
Contains more Other +44.4%
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% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Protein +137.5%
Contains more Fats +507.8%
Contains more Water +1601.9%
Contains more Other +44.4%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +863.7%
Contains more Polyunsaturated fat +233.1%
Contains less Saturated Fat -90.6%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +863.7%
Contains more Polyunsaturated fat +233.1%
Contains less Saturated Fat -90.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pretzel Opinion
Net carbs 0g 76.99g Pretzel
Protein 23.85g 10.04g Mackerel
Fats 17.81g 2.93g Mackerel
Carbs 0g 80.39g Pretzel
Calories 262kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g Mackerel
Fiber 0g 3.4g Pretzel
Calcium 15mg 27mg Pretzel
Iron 1.57mg 4.58mg Pretzel
Magnesium 97mg 29mg Mackerel
Phosphorus 278mg 128mg Mackerel
Potassium 401mg 223mg Mackerel
Sodium 83mg 1240mg Mackerel
Zinc 0.94mg 1.04mg Pretzel
Copper 0.094mg 0.156mg Pretzel
Manganese 0.02mg 1.015mg Pretzel
Selenium 51.6µg 4.4µg Mackerel
Vitamin A 180IU 0IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.47mg Pretzel
Vitamin C 0.4mg 2.1mg Pretzel
Vitamin B1 0.159mg 0.424mg Pretzel
Vitamin B2 0.412mg 0.332mg Mackerel
Vitamin B3 6.85mg 5.27mg Mackerel
Vitamin B5 0.99mg 0.322mg Mackerel
Vitamin B6 0.46mg 0.074mg Mackerel
Folate 2µg 166µg Pretzel
Vitamin B12 19µg 0µg Mackerel
Vitamin K 2.8µg Pretzel
Tryptophan 0.267mg 0.097mg Mackerel
Threonine 1.045mg 0.25mg Mackerel
Isoleucine 1.099mg 0.407mg Mackerel
Leucine 1.938mg 0.757mg Mackerel
Lysine 2.19mg 0.257mg Mackerel
Methionine 0.706mg 0.177mg Mackerel
Phenylalanine 0.931mg 0.52mg Mackerel
Valine 1.228mg 0.48mg Mackerel
Histidine 0.702mg 0.22mg Mackerel
Cholesterol 75mg 0mg Pretzel
Trans Fat 0.004g Mackerel
Saturated Fat 4.176g 0.391g Pretzel
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 0.727g Mackerel
Polyunsaturated fat 4.3g 1.291g Mackerel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pretzel
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
39%
Pretzel
Minerals Daily Need Coverage Score
64%
Mackerel
67%
Pretzel

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 3.785g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $4.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 1157mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 83)
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.
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.