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  6. Fish, tuna, light, canned in oil, without salt, drained solids vs. Mackerel

Fish, tuna, light, canned in oil, without salt, drained solids vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between Fish, tuna, light, canned in oil, without salt, drained solids and Mackerel

  • Fish, tuna, light, canned in oil, without salt, drained solids has more Selenium, and Vitamin B3, however, Mackerel is richer in Vitamin B12, Vitamin B6, Vitamin B2, Magnesium, Vitamin B5, and Vitamin B1.
  • Mackerel covers your daily Vitamin B12 needs 700% more than Fish, tuna, light, canned in oil, without salt, drained solids.
  • Mackerel has 2 times less Vitamin B3 than Fish, tuna, light, canned in oil, without salt, drained solids. Fish, tuna, light, canned in oil, without salt, drained solids has 12.4mg of Vitamin B3, while Mackerel has 6.85mg.
  • Fish, tuna, light, canned in oil, without salt, drained solids contains less Saturated Fat.

Specific food types used in this comparison are Fish, tuna, light, canned in oil, without salt, drained solids and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Fish, tuna, light, canned in oil, without salt, drained solids 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 22% 3.9% 18% 52% 24% 25% 133% 6.5% 2% 415%
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 PhosphorusPhosphorus +11.9%
Contains less SodiumSodium -39.8%
Contains more SeleniumSelenium +47.3%
Contains more MagnesiumMagnesium +212.9%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +12.9%
Contains more CopperCopper +32.4%
Contains more ManganeseManganese +33.3%
~equal in Zinc ~0.94mg

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% 4.7% 0% 0% 9.5% 28% 233% 22% 25% 275% 0% 3.8% 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 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin B3Vitamin B3 +81%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +130.8%
Contains more Vitamin B1Vitamin B1 +318.4%
Contains more Vitamin B2Vitamin B2 +243.3%
Contains more Vitamin B5Vitamin B5 +167.6%
Contains more Vitamin B6Vitamin B6 +318.2%
Contains more Vitamin B12Vitamin B12 +763.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 8% 60% 3%
Protein: 29.13 g
Fats: 8.21 g
Carbs: 0 g
Water: 59.83 g
Other: 2.83 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 ProteinProtein +22.1%
Contains more WaterWater +12.3%
Contains more FatsFats +116.9%
Contains more OtherOther +79.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 40% 39%
Saturated Fat: Sat. Fat 1.534 g
Monounsaturated Fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 2.885 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 -63.3%
Contains more Mono. FatMonounsaturated Fat +137.6%
Contains more Poly. FatPolyunsaturated fat +49%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish, tuna, light, canned in oil, without salt, drained solids Mackerel
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Fish, tuna, light, canned in oil, without salt, drained solids Mackerel Opinion
Calories 198kcal 262kcal Mackerel
Protein 29.13g 23.85g Fish, tuna, light, canned in oil, without salt, drained solids
Fats 8.21g 17.81g Mackerel
Vitamin C 0mg 0.4mg Mackerel
Cholesterol 18mg 75mg Fish, tuna, light, canned in oil, without salt, drained solids
Magnesium 31mg 97mg Mackerel
Calcium 13mg 15mg Mackerel
Potassium 207mg 401mg Mackerel
Iron 1.39mg 1.57mg Mackerel
Copper 0.071mg 0.094mg Mackerel
Zinc 0.9mg 0.94mg Mackerel
Phosphorus 311mg 278mg Fish, tuna, light, canned in oil, without salt, drained solids
Sodium 50mg 83mg Fish, tuna, light, canned in oil, without salt, drained solids
Vitamin A 78IU 180IU Mackerel
Vitamin A 54µg Mackerel
Manganese 0.015mg 0.02mg Mackerel
Selenium 76µg 51.6µg Fish, tuna, light, canned in oil, without salt, drained solids
Vitamin B1 0.038mg 0.159mg Mackerel
Vitamin B2 0.12mg 0.412mg Mackerel
Vitamin B3 12.4mg 6.85mg Fish, tuna, light, canned in oil, without salt, drained solids
Vitamin B5 0.37mg 0.99mg Mackerel
Vitamin B6 0.11mg 0.46mg Mackerel
Vitamin B12 2.2µg 19µg Mackerel
Folate 5µg 2µg Fish, tuna, light, canned in oil, without salt, drained solids
Saturated Fat 1.534g 4.176g Fish, tuna, light, canned in oil, without salt, drained solids
Monounsaturated Fat 2.949g 7.006g Mackerel
Polyunsaturated fat 2.885g 4.3g Mackerel
Tryptophan 0.326mg 0.267mg Fish, tuna, light, canned in oil, without salt, drained solids
Threonine 1.277mg 1.045mg Fish, tuna, light, canned in oil, without salt, drained solids
Isoleucine 1.342mg 1.099mg Fish, tuna, light, canned in oil, without salt, drained solids
Leucine 2.368mg 1.938mg Fish, tuna, light, canned in oil, without salt, drained solids
Lysine 2.675mg 2.19mg Fish, tuna, light, canned in oil, without salt, drained solids
Methionine 0.862mg 0.706mg Fish, tuna, light, canned in oil, without salt, drained solids
Phenylalanine 1.137mg 0.931mg Fish, tuna, light, canned in oil, without salt, drained solids
Valine 1.501mg 1.228mg Fish, tuna, light, canned in oil, without salt, drained solids
Histidine 0.858mg 0.702mg Fish, tuna, light, canned in oil, without salt, drained solids
Omega-3 - EPA 0.027g 0.504g Mackerel
Omega-3 - DHA 0.101g 0.699g Mackerel
Omega-3 - DPA 0.106g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, tuna, light, canned in oil, without salt, drained solids Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
46%
Fish, tuna, light, canned in oil, without salt, drained solids
217%
Mackerel
Minerals Daily Need Coverage Score
70%
Fish, tuna, light, canned in oil, without salt, drained solids
64%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish, tuna, light, canned in oil, without salt, drained solids
Fish, tuna, light, canned in oil, without salt, drained solids is lower in Cholesterol (difference - 57mg)
Which food contains less Sodium?
Fish, tuna, light, canned in oil, without salt, drained solids
Fish, tuna, light, canned in oil, without salt, drained solids contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Fish, tuna, light, canned in oil, without salt, drained solids
Fish, tuna, light, canned in oil, without salt, drained solids is lower in Saturated Fat (difference - 2.642g)
Which food is lower in glycemic index?
Fish, tuna, light, canned in oil, without salt, drained solids
Fish, tuna, light, canned in oil, without salt, drained solids is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, tuna, light, canned in oil, without salt, drained solids
Fish, tuna, light, canned in oil, without salt, drained solids is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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, tuna, light, canned in oil, without salt, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174227/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.