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  6. Mackerel vs. Sunfish

Mackerel vs. Sunfish — In-Depth Nutrition Comparison

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A recap on differences between Mackerel and Sunfish

  • Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, and Magnesium, yet Sunfish is higher in Manganese, Copper, and Zinc.
  • Mackerel covers your daily Vitamin B12 needs 695% more than Sunfish.
  • Mackerel contains 23 times more Saturated Fat than Sunfish. While Mackerel contains 4.176g of Saturated Fat, Sunfish contains only 0.178g.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Mackerel vs Sunfish 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.
Mackerel
Mackerel
5
:
5
Sunfish
Sunfish
Contains more Magnesium +155.3%
Contains more Phosphorus +20.3%
Contains less Sodium -19.4%
Contains more Selenium +218.5%
Contains more Calcium +586.7%
Contains more Potassium +12%
Contains more Zinc +111.7%
Contains more Copper +309.6%
Contains more Manganese +4385%
Equal in Iron - 1.54
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Magnesium +155.3%
Contains more Phosphorus +20.3%
Contains less Sodium -19.4%
Contains more Selenium +218.5%
Contains more Calcium +586.7%
Contains more Potassium +12%
Contains more Zinc +111.7%
Contains more Copper +309.6%
Contains more Manganese +4385%
Equal in Iron - 1.54

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.
Mackerel
Mackerel
7
:
2
Sunfish
Sunfish
Contains more Vitamin A +210.3%
Contains more Vitamin B1 +72.8%
Contains more Vitamin B2 +384.7%
Contains more Vitamin B3 +368.5%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +722.5%
Contains more Vitamin C +150%
Contains more Folate +750%
Mackerel
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%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin A +210.3%
Contains more Vitamin B1 +72.8%
Contains more Vitamin B2 +384.7%
Contains more Vitamin B3 +368.5%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +722.5%
Contains more Vitamin C +150%
Contains more Folate +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Sunfish
Sunfish
Contains more Fats +1878.9%
Contains more Other +894.1%
Contains more Water +38.4%
Equal in Protein - 24.87
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +1878.9%
Contains more Other +894.1%
Contains more Water +38.4%
Equal in Protein - 24.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +4570.7%
Contains more Polyunsaturated fat +1265.1%
Contains less Saturated Fat -95.7%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +4570.7%
Contains more Polyunsaturated fat +1265.1%
Contains less Saturated Fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Sunfish Opinion
Protein 23.85g 24.87g Sunfish
Fats 17.81g 0.9g Mackerel
Calories 262kcal 114kcal Mackerel
Calcium 15mg 103mg Sunfish
Iron 1.57mg 1.54mg Mackerel
Magnesium 97mg 38mg Mackerel
Phosphorus 278mg 231mg Mackerel
Potassium 401mg 449mg Sunfish
Sodium 83mg 103mg Mackerel
Zinc 0.94mg 1.99mg Sunfish
Copper 0.094mg 0.385mg Sunfish
Manganese 0.02mg 0.897mg Sunfish
Selenium 51.6µg 16.2µg Mackerel
Vitamin A 180IU 58IU Mackerel
Vitamin A RAE 54µg 17µg Mackerel
Vitamin C 0.4mg 1mg Sunfish
Vitamin B1 0.159mg 0.092mg Mackerel
Vitamin B2 0.412mg 0.085mg Mackerel
Vitamin B3 6.85mg 1.462mg Mackerel
Vitamin B5 0.99mg 0.865mg Mackerel
Vitamin B6 0.46mg 0.138mg Mackerel
Folate 2µg 17µg Sunfish
Vitamin B12 19µg 2.31µg Mackerel
Tryptophan 0.267mg 0.279mg Sunfish
Threonine 1.045mg 1.09mg Sunfish
Isoleucine 1.099mg 1.146mg Sunfish
Leucine 1.938mg 2.022mg Sunfish
Lysine 2.19mg 2.284mg Sunfish
Methionine 0.706mg 0.736mg Sunfish
Phenylalanine 0.931mg 0.971mg Sunfish
Valine 1.228mg 1.281mg Sunfish
Histidine 0.702mg 0.732mg Sunfish
Cholesterol 75mg 86mg Mackerel
Saturated Fat 4.176g 0.178g Sunfish
Omega-3 - DHA 0.699g 0.092g Mackerel
Omega-3 - EPA 0.504g 0.047g Mackerel
Omega-3 - DPA 0.106g 0.042g Mackerel
Monounsaturated Fat 7.006g 0.15g Mackerel
Polyunsaturated fat 4.3g 0.315g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sunfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Sunfish
Minerals Daily Need Coverage Score
64%
Mackerel
66%
Sunfish

Comparison summary

Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 3.998g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $7)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 11mg)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.