Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Fish, swordfish, raw
  5. Compare
  6. Fish, swordfish, raw vs. Mackerel

Fish, swordfish, raw vs. Mackerel — In-Depth Nutrition Comparison

Compare

What are the differences between fish, swordfish, raw and mackerel?

  • Fish, swordfish, raw is higher in selenium and vitamin B6, yet mackerel is higher in vitamin B12, vitamin B2, magnesium, iron, vitamin B5, vitamin B1, and copper.
  • Mackerel's daily need coverage for vitamin B12 is 721% more.
  • The amount of saturated fat in fish, swordfish, raw is lower.

We used Fish, swordfish, raw and Fish, mackerel, Atlantic, cooked, dry heat types in this article.

Infographic

Fish, swordfish, raw vs Mackerel 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 21% 1.5% 37% 14% 13% 18% 109% 11% 1.4% 313%
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%
Contains more SeleniumSelenium +11.2%
Contains more MagnesiumMagnesium +234.5%
Contains more CalciumCalcium +200%
Contains more IronIron +313.2%
Contains more CopperCopper +141%
Contains more ZincZinc +42.4%
Contains more ManganeseManganese +81.8%
~equal in Potassium ~401mg
~equal in Phosphorus ~278mg
~equal in Sodium ~83mg

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 0% 12% 40% 209% 19% 12% 146% 21% 125% 213% 0.25% 1.5% 35%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B6Vitamin B6 +18%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +112%
Contains more Vitamin B2Vitamin B2 +677.4%
Contains more Vitamin B5Vitamin B5 +182.9%
Contains more Vitamin B12Vitamin B12 +1017.6%
~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient Fish, swordfish, raw Mackerel DV% diff.
Vitamin B12 1.7µg 19µg 721%
Vitamin D 13.9µg 70%
Vitamin D 558IU 70%
Vitamin B2 0.053mg 0.412mg 28%
Polyunsaturated fat 1.147g 4.3g 21%
Fats 6.65g 17.81g 17%
Magnesium 29mg 97mg 16%
Iron 0.38mg 1.57mg 15%
Vitamin B5 0.35mg 0.99mg 13%
Vitamin E 2.02mg 13%
Saturated fat 1.602g 4.176g 12%
Choline 65mg 12%
Selenium 57.4µg 51.6µg 11%
Monounsaturated fat 2.971g 7.006g 10%
Protein 19.66g 23.85g 8%
Vitamin B1 0.075mg 0.159mg 7%
Vitamin B3 7.76mg 6.85mg 6%
Vitamin B6 0.543mg 0.46mg 6%
Calories 144kcal 262kcal 6%
Copper 0.039mg 0.094mg 6%
Phosphorus 255mg 278mg 3%
Zinc 0.66mg 0.94mg 3%
Cholesterol 66mg 75mg 3%
Vitamin A 36µg 54µg 2%
Potassium 418mg 401mg 1%
Calcium 5mg 15mg 1%
Vitamin C 0mg 0.4mg 0%
Sodium 81mg 83mg 0%
Manganese 0.011mg 0.02mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Folate 2µg 2µg 0%
Tryptophan 0.222mg 0.267mg 0%
Threonine 0.868mg 1.045mg 0%
Isoleucine 0.912mg 1.099mg 0%
Leucine 1.609mg 1.938mg 0%
Lysine 1.818mg 2.19mg 0%
Methionine 0.586mg 0.706mg 0%
Phenylalanine 0.773mg 0.931mg 0%
Valine 1.02mg 1.228mg 0%
Histidine 0.583mg 0.702mg 0%
Omega-3 - EPA 0.107g 0.504g N/A
Omega-3 - DHA 0.647g 0.699g N/A
Omega-3 - ALA 0.028g N/A
Omega-3 - DPA 0.141g 0.106g N/A
Omega-3 - Eicosatrienoic acid 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A
Omega-6 - Linoleic acid 0.046g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 73%
Protein: 19.66 g
Fats: 6.65 g
Carbs: 0 g
Water: 73.38 g
Other: 0.31 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more WaterWater +37.8%
Contains more ProteinProtein +21.3%
Contains more FatsFats +167.8%
Contains more OtherOther +1535.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.602 g
Monounsaturated fat: Mono. Fat 2.971 g
Polyunsaturated fat: Poly. Fat 1.147 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +135.8%
Contains more Poly. FatPolyunsaturated fat +274.9%

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. Fish, swordfish, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173703/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.