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  6. Grape seed oil vs. Mackerel

Grape seed oil vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between Grape seed oil and Mackerel?

  • Grape seed oil is higher in Vitamin E , yet Mackerel is higher in Vitamin B12, Selenium, Phosphorus, Vitamin B6, Vitamin B3, Iron, and Potassium.
  • Mackerel's daily need coverage for Vitamin B12 is 500% more.
  • Grape seed oil has 12 times more Vitamin E than Mackerel. While Grape seed oil has 28.8mg of Vitamin E , Mackerel has only 2.38mg.

We used Oil, grapeseed and Fish, mackerel, salted types in this article.

Infographic

Grape seed oil 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.
Grape seed oil
Grape seed oil
1
:
8
Mackerel
Mackerel
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Grape seed oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%

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.
Grape seed oil
Grape seed oil
2
:
9
Mackerel
Mackerel
Contains more Vitamin E +1110.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Grape seed oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 577% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin E +1110.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape seed oil
Grape seed oil
1
:
3
Mackerel
Mackerel
Contains more Fats +298.4%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Grape seed oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Fats +298.4%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape seed oil
Grape seed oil
2
:
1
Mackerel
Mackerel
Contains more Monounsaturated Fat +93.5%
Contains more Polyunsaturated fat +1025.6%
Contains less Saturated Fat -25.5%
Grape seed oil
10% 17% 73%
Saturated Fat: 9.6 g
Monounsaturated Fat: 16.1 g
Polyunsaturated fat: 69.9 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +93.5%
Contains more Polyunsaturated fat +1025.6%
Contains less Saturated Fat -25.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape seed oil Mackerel
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Grape seed oil Mackerel Opinion
Protein 0g 18.5g Mackerel
Fats 100g 25.1g Grape seed oil
Calories 884kcal 305kcal Grape seed oil
Calcium 0mg 66mg Mackerel
Iron 0mg 1.4mg Mackerel
Magnesium 0mg 60mg Mackerel
Phosphorus 0mg 254mg Mackerel
Potassium 0mg 520mg Mackerel
Sodium 0mg 4450mg Grape seed oil
Zinc 0mg 1.1mg Mackerel
Copper 0.1mg Mackerel
Selenium 0µg 73.4µg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 28.8mg 2.38mg Grape seed oil
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin B1 0mg 0.02mg Mackerel
Vitamin B2 0mg 0.19mg Mackerel
Vitamin B3 0mg 3.3mg Mackerel
Vitamin B6 0mg 0.41mg Mackerel
Folate 0µg 15µg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Cholesterol 0mg 95mg Grape seed oil
Saturated Fat 9.6g 7.148g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 16.1g 8.32g Grape seed oil
Polyunsaturated fat 69.9g 6.21g Grape seed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape seed oil Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
48%
Grape seed oil
212%
Mackerel
Minerals Daily Need Coverage Score
0%
Grape seed oil
131%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 2.452g)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 4450mg)
Which food is lower in Cholesterol?
Grape seed oil
Grape seed oil is lower in Cholesterol (difference - 95mg)
Which food is cheaper?
Grape seed oil
Grape seed oil is cheaper (difference - $3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.