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Mackerel vs. Spread — In-Depth Nutrition Comparison

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Significant differences between mackerel and spread

  • The amount of vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5 in mackerel is higher than in spread.
  • Mackerel covers your daily vitamin B12 needs 745% more than spread.
  • Spread has 12 times less magnesium than mackerel. Mackerel has 97mg of magnesium, while spread has 8mg.
  • Spread contains less cholesterol.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Sandwich spread, pork, beef.

Infographic

Mackerel vs Spread 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.
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%
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +1112.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +264.5%
Contains more IronIron +98.7%
Contains more PhosphorusPhosphorus +371.2%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +432%
Contains more CopperCopper +38.3%
Contains more ManganeseManganese +30%
~equal in Zinc ~1.02mg

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%
Spread
4
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +107.7%
Contains more Vitamin B2Vitamin B2 +207.5%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin B5Vitamin B5 +130.2%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin B12Vitamin B12 +1596.4%
~equal in Vitamin B1 ~0.172mg
~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient Mackerel Spread DV% diff.
Vitamin B12 19µg 1.12µg 745%
Selenium 51.6µg 9.7µg 76%
Sodium 83mg 1013mg 40%
Protein 23.85g 7.66g 32%
Vitamin B3 6.85mg 1.73mg 32%
Phosphorus 278mg 59mg 31%
Vitamin B6 0.46mg 0.12mg 26%
Vitamin B2 0.412mg 0.134mg 21%
Magnesium 97mg 8mg 21%
Cholesterol 75mg 38mg 12%
Vitamin E 1.74mg 12%
Polyunsaturated fat 4.3g 2.565g 12%
Choline 62.3mg 11%
Vitamin B5 0.99mg 0.43mg 11%
Iron 1.57mg 0.79mg 10%
Potassium 401mg 110mg 9%
Saturated fat 4.176g 5.977g 8%
Copper 0.094mg 0.13mg 4%
Carbs 0g 11.94g 4%
Vitamin D 22IU 3%
Vitamin A 54µg 26µg 3%
Vitamin D 0.6µg 3%
Monounsaturated fat 7.006g 7.584g 1%
Vitamin K 1.6µg 1%
Calories 262kcal 235kcal 1%
Vitamin B1 0.159mg 0.172mg 1%
Zinc 0.94mg 1.02mg 1%
Fiber 0g 0.2g 1%
Fats 17.81g 17.34g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 11.74g N/A
Calcium 15mg 12mg 0%
Manganese 0.02mg 0.026mg 0%
Folate 2µg 2µg 0%
Tryptophan 0.267mg 0.082mg 0%
Threonine 1.045mg 0.334mg 0%
Isoleucine 1.099mg 0.334mg 0%
Leucine 1.938mg 0.6mg 0%
Lysine 2.19mg 0.663mg 0%
Methionine 0.706mg 0.196mg 0%
Phenylalanine 0.931mg 0.301mg 0%
Valine 1.228mg 0.356mg 0%
Histidine 0.702mg 0.279mg 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
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +211.4%
Contains more OtherOther +82.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.2%
~equal in Fats ~17.34g

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
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -30.1%
Contains more Poly. FatPolyunsaturated fat +67.6%
~equal in Monounsaturated fat ~7.584g

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.