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  6. Mackerel vs. Wild rice raw

Mackerel vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between mackerel and wild rice raw

  • Mackerel is higher in vitamin B12 and selenium, yet wild rice raw is higher in manganese, copper, zinc, fiber, folate, and phosphorus.
  • Mackerel covers your daily vitamin B12 needs 792% more than wild rice raw.
  • The glycemic index of mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Wild rice, raw.

Infographic

Mackerel vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +1742.9%
Contains more MagnesiumMagnesium +82.5%
Contains more CalciumCalcium +40%
Contains more IronIron +24.8%
Contains more CopperCopper +457.4%
Contains more ZincZinc +534%
Contains more PhosphorusPhosphorus +55.8%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +6545%
~equal in Potassium ~427mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin B1Vitamin B1 +38.3%
Contains more Vitamin B2Vitamin B2 +57.3%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +4650%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg
~equal in Vitamin B5 ~1.074mg

All nutrients comparison - raw data values

Nutrient Mackerel Wild rice raw DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 2.8µg 89%
Manganese 0.02mg 1.329mg 57%
Copper 0.094mg 0.524mg 48%
Zinc 0.94mg 5.96mg 46%
Fats 17.81g 1.08g 26%
Carbs 0g 74.9g 25%
Cholesterol 75mg 0mg 25%
Fiber 0g 6.2g 25%
Polyunsaturated fat 4.3g 0.676g 24%
Folate 2µg 95µg 23%
Phosphorus 278mg 433mg 22%
Magnesium 97mg 177mg 19%
Saturated fat 4.176g 0.156g 18%
Protein 23.85g 14.73g 18%
Monounsaturated fat 7.006g 0.159g 17%
Vitamin B2 0.412mg 0.262mg 12%
Choline 35mg 6%
Vitamin A 54µg 1µg 6%
Vitamin B6 0.46mg 0.391mg 5%
Calories 262kcal 357kcal 5%
Vitamin E 0.82mg 5%
Iron 1.57mg 1.96mg 5%
Vitamin B1 0.159mg 0.115mg 4%
Sodium 83mg 7mg 3%
Vitamin B5 0.99mg 1.074mg 2%
Vitamin K 1.9µg 2%
Vitamin B3 6.85mg 6.733mg 1%
Potassium 401mg 427mg 1%
Calcium 15mg 21mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 68.7g N/A
Sugar 2.5g N/A
Tryptophan 0.267mg 0.179mg 0%
Threonine 1.045mg 0.469mg 0%
Isoleucine 1.099mg 0.618mg 0%
Leucine 1.938mg 1.018mg 0%
Lysine 2.19mg 0.629mg 0%
Methionine 0.706mg 0.438mg 0%
Phenylalanine 0.931mg 0.721mg 0%
Valine 1.228mg 0.858mg 0%
Histidine 0.702mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +61.9%
Contains more FatsFats +1549.1%
Contains more WaterWater +586.5%
Contains more OtherOther +231.4%
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +4306.3%
Contains more Poly. FatPolyunsaturated fat +536.1%
Contains less Sat. FatSaturated fat -96.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.