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  6. Mackerel vs. Sweet potato

Mackerel vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between mackerel and sweet potato

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, vitamin B6, and magnesium, yet sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index than sweet potato.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Sweet potato, raw, unprepared.

Infographic

Mackerel vs Sweet potato 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% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +288%
Contains more PotassiumPotassium +19%
Contains more IronIron +157.4%
Contains more ZincZinc +213.3%
Contains more PhosphorusPhosphorus +491.5%
Contains more SeleniumSelenium +8500%
Contains more CalciumCalcium +100%
Contains more CopperCopper +60.6%
Contains less SodiumSodium -33.7%
Contains more ManganeseManganese +1190%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more Vitamin B2Vitamin B2 +575.4%
Contains more Vitamin B3Vitamin B3 +1129.8%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin B6Vitamin B6 +120.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +1213%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Sweet potato DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 0.6µg 93%
Vitamin A 54µg 709µg 73%
Protein 23.85g 1.57g 45%
Vitamin B3 6.85mg 0.557mg 39%
Phosphorus 278mg 47mg 33%
Polyunsaturated fat 4.3g 0.014g 29%
Fats 17.81g 0.05g 27%
Vitamin B2 0.412mg 0.061mg 27%
Cholesterol 75mg 0mg 25%
Saturated fat 4.176g 0.018g 19%
Vitamin B6 0.46mg 0.209mg 19%
Monounsaturated fat 7.006g 0.001g 18%
Magnesium 97mg 25mg 17%
Iron 1.57mg 0.61mg 12%
Fiber 0g 3g 12%
Manganese 0.02mg 0.258mg 10%
Calories 262kcal 86kcal 9%
Vitamin B1 0.159mg 0.078mg 7%
Carbs 0g 20.12g 7%
Zinc 0.94mg 0.3mg 6%
Copper 0.094mg 0.151mg 6%
Starch 12.65g 5%
Vitamin B5 0.99mg 0.8mg 4%
Vitamin C 0.4mg 2.4mg 2%
Potassium 401mg 337mg 2%
Calcium 15mg 30mg 2%
Vitamin K 1.8µg 2%
Folate 2µg 11µg 2%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Sodium 83mg 55mg 1%
Fructose 0.7g 1%
Net carbs 0g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.267mg 0.031mg 0%
Threonine 1.045mg 0.083mg 0%
Isoleucine 1.099mg 0.055mg 0%
Leucine 1.938mg 0.092mg 0%
Lysine 2.19mg 0.066mg 0%
Methionine 0.706mg 0.029mg 0%
Phenylalanine 0.931mg 0.089mg 0%
Valine 1.228mg 0.086mg 0%
Histidine 0.702mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1419.1%
Contains more FatsFats +35520%
Contains more OtherOther +417.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.1%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +700500%
Contains more Poly. FatPolyunsaturated fat +30614.3%
Contains less Sat. FatSaturated fat -99.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.