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Haddock vs Mackerel - In-Depth Nutrition Comparison

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The main differences between Haddock and Mackerel

  • Haddock contains less Vitamin B12, Vitamin D, Selenium, Iron, Vitamin E , Vitamin B2, and Copper than Mackerel.
  • Daily need coverage for Vitamin B12 from Mackerel is 411% higher.

Food types used in this article are Fish, haddock, cooked, dry heat and Fish, mackerel, salted.

Infographic

Haddock 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Haddock
Haddock
2
:
6
Mackerel
Mackerel
Contains less Sodium -94.1%
Contains more Calcium +371.4%
Contains more Iron +566.7%
Contains more Magnesium +130.8%
Contains more Potassium +48.1%
Contains more Zinc +175%
Contains more Copper +284.6%
Equal in Phosphorus - 254
Haddock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 8% 19% 120% 31% 35% 11% 9%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -94.1%
Contains more Calcium +371.4%
Contains more Iron +566.7%
Contains more Magnesium +130.8%
Contains more Potassium +48.1%
Contains more Zinc +175%
Contains more Copper +284.6%
Equal in Phosphorus - 254

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Haddock
Haddock
3
:
8
Mackerel
Mackerel
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +24.8%
Contains more Vitamin A +153.2%
Contains more Vitamin E +332.7%
Contains more Vitamin D +4100%
Contains more Vitamin B2 +175.4%
Contains more Vitamin B6 +25.4%
Contains more Folate +15.4%
Contains more Vitamin B12 +463.4%
Contains more Vitamin K +7700%
Haddock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 1%
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 B1 +15%
Contains more Vitamin B3 +24.8%
Contains more Vitamin A +153.2%
Contains more Vitamin E +332.7%
Contains more Vitamin D +4100%
Contains more Vitamin B2 +175.4%
Contains more Vitamin B6 +25.4%
Contains more Folate +15.4%
Contains more Vitamin B12 +463.4%
Contains more Vitamin K +7700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Haddock
Haddock
2
:
2
Mackerel
Mackerel
Contains more Water +85.2%
Contains more Fats +4463.6%
Equal in Protein - 18.5
Equal in Other - 13.4
Haddock
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 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 Water +85.2%
Contains more Fats +4463.6%
Equal in Protein - 18.5
Equal in Other - 13.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Haddock
Haddock
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +11143.2%
Contains more Polyunsaturated fat +2944.1%
Haddock
29% 19% 52%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.204 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +11143.2%
Contains more Polyunsaturated fat +2944.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Haddock Mackerel
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Haddock Mackerel Opinion
Protein 19.99g 18.5g Haddock
Fats 0.55g 25.1g Mackerel
Calories 90kcal 305kcal Mackerel
Calcium 14mg 66mg Mackerel
Iron 0.21mg 1.4mg Mackerel
Magnesium 26mg 60mg Mackerel
Phosphorus 278mg 254mg Haddock
Potassium 351mg 520mg Mackerel
Sodium 261mg 4450mg Haddock
Zinc 0.4mg 1.1mg Mackerel
Copper 0.026mg 0.1mg Mackerel
Vitamin A 62IU 157IU Mackerel
Vitamin A RAE 21µg 47µg Mackerel
Vitamin E 0.55mg 2.38mg Mackerel
Vitamin D 23IU 1006IU Mackerel
Vitamin D 0.6µg 25.2µg Mackerel
Vitamin B1 0.023mg 0.02mg Haddock
Vitamin B2 0.069mg 0.19mg Mackerel
Vitamin B3 4.119mg 3.3mg Haddock
Vitamin B5 0.494mg Haddock
Vitamin B6 0.327mg 0.41mg Mackerel
Folate 13µg 15µg Mackerel
Vitamin B12 2.13µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.26mg Haddock
Threonine 1.015mg Haddock
Isoleucine 1.067mg Haddock
Leucine 1.882mg Haddock
Lysine 2.126mg Haddock
Methionine 0.686mg Haddock
Phenylalanine 0.904mg Haddock
Valine 1.193mg Haddock
Histidine 0.682mg Haddock
Cholesterol 66mg 95mg Haddock
Trans Fat 0.005g Mackerel
Saturated Fat 0.111g 7.148g Haddock
Omega-3 - DHA 0.109g 2.965g Mackerel
Omega-3 - EPA 0.051g 1.619g Mackerel
Omega-3 - DPA 0.006g 0.391g Mackerel
Monounsaturated Fat 0.074g 8.32g Mackerel
Polyunsaturated fat 0.204g 6.21g Mackerel
Omega-6 - Eicosadienoic acid 0.001g Haddock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
43%
Haddock
212%
Mackerel
Minerals Daily Need Coverage Score
29%
Haddock
114%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $9)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Haddock
Haddock contains less Sodium (difference - 4189mg)
Which food is lower in Cholesterol?
Haddock
Haddock is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 7.037g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.