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Milk vs Mackerel - In-Depth Nutrition Comparison

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Important differences between Milk and Mackerel

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin B6, Phosphorus, Vitamin B3, and Iron than Milk.
  • Mackerel's daily need coverage for Vitamin B12 is 480% more.
  • Milk contains less Saturated Fat.

The food varieties used in the comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, mackerel, salted.

Infographic

Milk vs Mackerel infographic
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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
Milk
2
:
Contains more Calcium +89.4%
Contains less Sodium -99%
Contains more Iron +4566.7%
Contains more Potassium +246.7%
Contains more Magnesium +445.5%
Contains more Copper +900%
Contains more Zinc +161.9%
Contains more Phosphorus +167.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 38% 14% 8% 4% 12% 41% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Contains more Calcium +89.4%
Contains less Sodium -99%
Contains more Iron +4566.7%
Contains more Potassium +246.7%
Contains more Magnesium +445.5%
Contains more Copper +900%
Contains more Zinc +161.9%
Contains more Phosphorus +167.4%

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
Milk
2
:
Contains more Vitamin A +24.8%
Contains more Vitamin E +23700%
Contains more Vitamin D +2000%
Contains more Vitamin B3 +3448.4%
Contains more Vitamin B6 +1008.1%
Contains more Vitamin B12 +2453.2%
Contains more Vitamin K +7700%
Contains more Folate +200%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.19
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 12% 1% 36% 5% 43% 2% 22% 9% 59% 1% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Contains more Vitamin A +24.8%
Contains more Vitamin E +23700%
Contains more Vitamin D +2000%
Contains more Vitamin B3 +3448.4%
Contains more Vitamin B6 +1008.1%
Contains more Vitamin B12 +2453.2%
Contains more Vitamin K +7700%
Contains more Folate +200%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.19

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Milk
212
Mackerel
Mineral Summary Score
15
Milk
114
Mackerel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Milk
111%
Mackerel
Carbohydrates
5%
Milk
0%
Mackerel
Fats
4%
Milk
116%
Mackerel

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.
Milk Mackerel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 4406mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 6.515g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $6.4)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 31)
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

All nutrients comparison - raw data values

Nutrient Milk Mackerel Opinion
Calories 42 305 Mackerel
Protein 3.37 18.5 Mackerel
Fats 0.97 25.1 Mackerel
Vitamin C 0 0
Carbs 4.99 0 Milk
Cholesterol 5 95 Milk
Vitamin D 48 1006 Mackerel
Iron 0.03 1.4 Mackerel
Calcium 125 66 Milk
Potassium 150 520 Mackerel
Magnesium 11 60 Mackerel
Sugar 5.2 0 Mackerel
Fiber 0 0
Copper 0.01 0.1 Mackerel
Zinc 0.42 1.1 Mackerel
Starch
Phosphorus 95 254 Mackerel
Sodium 44 4450 Milk
Vitamin A 196 157 Milk
Vitamin E 0.01 2.38 Mackerel
Vitamin D 1.2 25.2 Mackerel
Vitamin B1 0.02 0.02
Vitamin B2 0.185 0.19 Mackerel
Vitamin B3 0.093 3.3 Mackerel
Vitamin B5 0.361 Milk
Vitamin B6 0.037 0.41 Mackerel
Vitamin B12 0.47 12 Mackerel
Vitamin K 0.1 7.8 Mackerel
Folate 5 15 Mackerel
Trans Fat
Saturated Fat 0.633 7.148 Milk
Monounsaturated Fat 0.277 8.32 Mackerel
Polyunsaturated fat 0.035 6.21 Mackerel
Tryptophan 0.043 Milk
Threonine 0.143 Milk
Isoleucine 0.174 Milk
Leucine 0.319 Milk
Lysine 0.282 Milk
Methionine 0.088 Milk
Phenylalanine 0.174 Milk
Valine 0.22 Milk
Histidine 0.101 Milk
Fructose 0 Milk

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.