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Minestrone vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between minestrone and mackerel?

  • Minestrone is higher in vitamin A, yet mackerel is higher in vitamin B12, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • Minestrone has 5 times more vitamin A than mackerel. While minestrone has 970IU of vitamin A, mackerel has only 180IU.
  • The amount of saturated fat in minestrone is lower.
  • The glycemic index of mackerel is lower.

We used Soup, minestrone, canned, prepared with equal volume water and Fish, mackerel, Atlantic, cooked, dry heat types in this article.

Infographic

Minestrone 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more ManganeseManganese +660%
Contains more MagnesiumMagnesium +3133.3%
Contains more PotassiumPotassium +208.5%
Contains more IronIron +313.2%
Contains more CopperCopper +84.3%
Contains more ZincZinc +203.2%
Contains more PhosphorusPhosphorus +1108.7%
Contains less SodiumSodium -67.3%
~equal in Calcium ~15mg

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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +25%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +10.2%
Contains more Vitamin B1Vitamin B1 +622.7%
Contains more Vitamin B2Vitamin B2 +2188.9%
Contains more Vitamin B3Vitamin B3 +1651.9%
Contains more Vitamin B5Vitamin B5 +607.1%
Contains more Vitamin B6Vitamin B6 +1022%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.4%
Contains more ProteinProtein +1247.5%
Contains more FatsFats +1612.5%
Contains more OtherOther +322.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +2315.9%
Contains more Poly. FatPolyunsaturated fat +834.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 51.6µg 94%
Protein 1.77g 23.85g 44%
Vitamin B3 0.391mg 6.85mg 40%
Phosphorus 23mg 278mg 36%
Vitamin B6 0.041mg 0.46mg 32%
Vitamin B2 0.018mg 0.412mg 30%
Fats 1.04g 17.81g 26%
Polyunsaturated fat 0.46g 4.3g 26%
Cholesterol 1mg 75mg 25%
Magnesium 3mg 97mg 22%
Saturated fat 0.23g 4.176g 18%
Monounsaturated fat 0.29g 7.006g 17%
Vitamin B5 0.14mg 0.99mg 17%
Iron 0.38mg 1.57mg 15%
Vitamin B1 0.022mg 0.159mg 11%
Calories 34kcal 262kcal 11%
Potassium 130mg 401mg 8%
Sodium 254mg 83mg 7%
Manganese 0.152mg 0.02mg 6%
Zinc 0.31mg 0.94mg 6%
Copper 0.051mg 0.094mg 5%
Folate 15µg 2µg 3%
Fiber 0.4g 0g 2%
Carbs 4.66g 0g 2%
Vitamin A 49µg 54µg 1%
Vitamin C 0.5mg 0.4mg 0%
Net carbs 4.26g 0g N/A
Calcium 14mg 15mg 0%
Tryptophan 0.013mg 0.267mg 0%
Threonine 0.043mg 1.045mg 0%
Isoleucine 0.054mg 1.099mg 0%
Leucine 0.098mg 1.938mg 0%
Lysine 0.076mg 2.19mg 0%
Methionine 0.018mg 0.706mg 0%
Phenylalanine 0.064mg 0.931mg 0%
Valine 0.074mg 1.228mg 0%
Histidine 0.03mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
5%
Minestrone
217%
Mackerel
Minerals Daily Need Coverage Score
12%
Minestrone
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 3.946g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $7)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 47)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.