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

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 Folate +200%
Contains more Vitamin B12 +2453.2%
Contains more Vitamin K +7700%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
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 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 Folate +200%
Contains more Vitamin B12 +2453.2%
Contains more Vitamin K +7700%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.19

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 4406mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 90mg)
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

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.