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Liver vs. Mackerel — In-Depth Nutrition Comparison

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How are Liver and Mackerel different?

  • Liver is higher than Mackerel in Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Copper, Zinc, Folate, Selenium, and Vitamin C.
  • Liver covers your daily need of Vitamin A RAE 595% more than Mackerel.
  • Liver contains 82 times more Folate than Mackerel. Liver contains 163µg of Folate, while Mackerel contains 2µg.
  • Mackerel is lower in Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

Infographic

Liver 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.
Liver
6
:
Contains more Iron +1041.4%
Contains less Sodium -41%
Contains more Zinc +614.9%
Contains more Copper +574.5%
Contains more Manganese +1400%
Contains more Selenium +30.8%
Contains more Calcium +50%
Contains more Magnesium +592.9%
Contains more Phosphorus +15.4%
Contains more Potassium +167.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Iron +1041.4%
Contains less Sodium -41%
Contains more Zinc +614.9%
Contains more Copper +574.5%
Contains more Manganese +1400%
Contains more Selenium +30.8%
Contains more Calcium +50%
Contains more Magnesium +592.9%
Contains more Phosphorus +15.4%
Contains more Potassium +167.3%

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.
Liver
8
:
Contains more Vitamin A +9898.3%
Contains more Vitamin C +5800%
Contains more Vitamin B1 +62.3%
Contains more Vitamin B2 +433%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +382.2%
Contains more Vitamin B6 +23.9%
Contains more Folate +8050%
Equal in Vitamin B12 - 19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +9898.3%
Contains more Vitamin C +5800%
Contains more Vitamin B1 +62.3%
Contains more Vitamin B2 +433%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +382.2%
Contains more Vitamin B6 +23.9%
Contains more Folate +8050%
Equal in Vitamin B12 - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
:
Contains more Carbs +∞%
Contains more Water +20.7%
Contains more Fats +304.8%
Contains more Other +238%
Equal in Protein - 23.85
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 Carbs +∞%
Contains more Water +20.7%
Contains more Fats +304.8%
Contains more Other +238%
Equal in Protein - 23.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
1
:
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +1012.1%
Contains more Polyunsaturated fat +309.5%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +1012.1%
Contains more Polyunsaturated fat +309.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Mackerel Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 23.85g Liver
Fats 4.4g 17.81g Mackerel
Carbs 3.76g 0g Liver
Calories 165kcal 262kcal Mackerel
Calcium 10mg 15mg Mackerel
Iron 17.92mg 1.57mg Liver
Magnesium 14mg 97mg Mackerel
Phosphorus 241mg 278mg Mackerel
Potassium 150mg 401mg Mackerel
Sodium 49mg 83mg Liver
Zinc 6.72mg 0.94mg Liver
Copper 0.634mg 0.094mg Liver
Manganese 0.3mg 0.02mg Liver
Selenium 67.5µg 51.6µg Liver
Vitamin A 17997IU 180IU Liver
Vitamin A RAE 5405µg 54µg Liver
Vitamin C 23.6mg 0.4mg Liver
Vitamin B1 0.258mg 0.159mg Liver
Vitamin B2 2.196mg 0.412mg Liver
Vitamin B3 8.435mg 6.85mg Liver
Vitamin B5 4.774mg 0.99mg Liver
Vitamin B6 0.57mg 0.46mg Liver
Folate 163µg 2µg Liver
Vitamin B12 18.67µg 19µg Mackerel
Tryptophan 0.366mg 0.267mg Liver
Threonine 1.107mg 1.045mg Liver
Isoleucine 1.32mg 1.099mg Liver
Leucine 2.319mg 1.938mg Liver
Lysine 2.007mg 2.19mg Mackerel
Methionine 0.645mg 0.706mg Mackerel
Phenylalanine 1.274mg 0.931mg Liver
Valine 1.607mg 1.228mg Liver
Histidine 0.708mg 0.702mg Liver
Cholesterol 355mg 75mg Mackerel
Saturated Fat 1.41g 4.176g Liver
Omega-3 - DHA 0.03g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0.04g 0.106g Mackerel
Monounsaturated Fat 0.63g 7.006g Mackerel
Polyunsaturated fat 1.05g 4.3g Mackerel

Which food is preferable for your diet?

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

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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
397%
Liver
235%
Mackerel
Minerals Daily Need Coverage Score
161%
Liver
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 280mg)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 2.766g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $6.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.