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  6. Milk vs. Mackerel

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +89.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +445.5%
Contains more PotassiumPotassium +246.7%
Contains more IronIron +4566.7%
Contains more CopperCopper +900%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +167.4%
Contains more SeleniumSelenium +2124.2%

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.
Milk
Milk
2
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin AVitamin A +24.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin E Vitamin E +23700%
Contains more Vitamin DVitamin D +2000%
Contains more Vitamin B3Vitamin B3 +3448.4%
Contains more Vitamin B6Vitamin B6 +1008.1%
Contains more Vitamin B12Vitamin B12 +2453.2%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +200%
Contains more CholineCholine +474%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B2 ~0.19mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +109.1%
Contains more ProteinProtein +449%
Contains more FatsFats +2487.6%
Contains more OtherOther +1686.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated Fat -91.1%
Contains more Mono. FatMonounsaturated Fat +2903.6%
Contains more Poly. FatPolyunsaturated fat +17642.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Milk Mackerel Opinion
Calories 42kcal 305kcal Mackerel
Protein 3.37g 18.5g Mackerel
Fats 0.97g 25.1g Mackerel
Net carbs 4.99g 0g Milk
Carbs 4.99g 0g Milk
Cholesterol 5mg 95mg Milk
Vitamin D 48IU 1006IU Mackerel
Magnesium 11mg 60mg Mackerel
Calcium 125mg 66mg Milk
Potassium 150mg 520mg Mackerel
Iron 0.03mg 1.4mg Mackerel
Sugar 5.2g 0g Mackerel
Copper 0.01mg 0.1mg Mackerel
Zinc 0.42mg 1.1mg Mackerel
Phosphorus 95mg 254mg Mackerel
Sodium 44mg 4450mg Milk
Vitamin A 196IU 157IU Milk
Vitamin A RAE 58µg 47µg Milk
Vitamin E 0.01mg 2.38mg Mackerel
Vitamin D 1.2µg 25.2µg Mackerel
Manganese 0.003mg Milk
Selenium 3.3µg 73.4µg Mackerel
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.185mg 0.19mg Mackerel
Vitamin B3 0.093mg 3.3mg Mackerel
Vitamin B5 0.361mg Milk
Vitamin B6 0.037mg 0.41mg Mackerel
Vitamin B12 0.47µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Folate 5µg 15µg Mackerel
Choline 17.7mg 101.6mg Mackerel
Saturated Fat 0.633g 7.148g Milk
Monounsaturated Fat 0.277g 8.32g Mackerel
Polyunsaturated fat 0.035g 6.21g Mackerel
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - ALA 0.004g Milk
Omega-3 - DPA 0g 0.391g Mackerel
Omega-6 - Linoleic acid 0.027g Milk

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

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
15%
Milk
200%
Mackerel
Minerals Daily Need Coverage Score
14%
Milk
131%
Mackerel

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

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. 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.