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  6. Goat cheese vs. Mackerel

Goat cheese vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between goat cheese and mackerel

  • Goat cheese is richer in copper, calcium, vitamin A, and vitamin B2, yet mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, and magnesium.
  • Daily need coverage for vitamin B12 for mackerel is 783% higher.
  • Goat cheese contains 20 times more calcium than mackerel. Goat cheese contains 298mg of calcium, while mackerel contains 15mg.
  • Mackerel contains less saturated fat.

Food types used in this article are Cheese, goat, semisoft type and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Goat cheese 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% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 CalciumCalcium +1886.7%
Contains more CopperCopper +500%
Contains more PhosphorusPhosphorus +34.9%
Contains more ManganeseManganese +365%
Contains more MagnesiumMagnesium +234.5%
Contains more PotassiumPotassium +153.8%
Contains more ZincZinc +42.4%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +1257.9%
~equal in Iron ~1.57mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
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 AVitamin A +653.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +120.8%
Contains more Vitamin B3Vitamin B3 +496.7%
Contains more Vitamin B5Vitamin B5 +421.1%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more Vitamin B12Vitamin B12 +8536.4%
~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient Goat cheese Mackerel DV% diff.
Vitamin B12 0.22µg 19µg 783%
Selenium 3.8µg 51.6µg 87%
Saturated fat 20.639g 4.176g 75%
Copper 0.564mg 0.094mg 52%
Vitamin A 407µg 54µg 39%
Vitamin B3 1.148mg 6.85mg 36%
Vitamin B6 0.06mg 0.46mg 31%
Calcium 298mg 15mg 28%
Polyunsaturated fat 0.709g 4.3g 24%
Vitamin B2 0.676mg 0.412mg 20%
Fats 29.84g 17.81g 19%
Magnesium 29mg 97mg 16%
Vitamin B5 0.19mg 0.99mg 16%
Phosphorus 375mg 278mg 14%
Sodium 415mg 83mg 14%
Potassium 158mg 401mg 7%
Vitamin B1 0.072mg 0.159mg 7%
Protein 21.58g 23.85g 5%
Calories 364kcal 262kcal 5%
Vitamin D 0.5µg 3%
Zinc 0.66mg 0.94mg 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Manganese 0.093mg 0.02mg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Iron 1.62mg 1.57mg 1%
Cholesterol 79mg 75mg 1%
Vitamin C 0mg 0.4mg 0%
Carbs 0.12g 0g 0%
Net carbs 0.12g 0g N/A
Sugar 0.12g N/A
Folate 2µg 2µg 0%
Monounsaturated fat 6.808g 7.006g 0%
Tryptophan 0.227mg 0.267mg 0%
Threonine 0.805mg 1.045mg 0%
Isoleucine 0.893mg 1.099mg 0%
Leucine 1.861mg 1.938mg 0%
Lysine 1.549mg 2.19mg 0%
Methionine 0.575mg 0.706mg 0%
Phenylalanine 0.859mg 0.931mg 0%
Valine 1.485mg 1.228mg 0%
Histidine 0.589mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 FatsFats +67.5%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +10.5%
Contains more WaterWater +17%
Contains more OtherOther +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 -79.8%
Contains more Poly. FatPolyunsaturated fat +506.5%
~equal in Monounsaturated fat ~7.006g

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.