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Liver vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Liver and Mackerel

  • Liver is higher than Mackerel in Vitamin A RAE, Vitamin B12, Iron, Vitamin B2, Copper, Zinc, Folate, and Vitamin B3.
  • Liver's daily need coverage for Vitamin A RAE is 595% higher.
  • Liver has 13 times more Iron than Mackerel. While Liver has 17.92mg of Iron, Mackerel has only 1.4mg.
  • Mackerel has less Cholesterol.

The food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Fish, mackerel, salted.

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
5
:
Contains more Iron +1180%
Contains less Sodium -98.9%
Contains more Zinc +510.9%
Contains more Copper +534%
Contains more Calcium +560%
Contains more Magnesium +328.6%
Contains more Potassium +246.7%
Equal in Phosphorus - 254
Equal in Selenium - 73.4
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 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +1180%
Contains less Sodium -98.9%
Contains more Zinc +510.9%
Contains more Copper +534%
Contains more Calcium +560%
Contains more Magnesium +328.6%
Contains more Potassium +246.7%
Equal in Phosphorus - 254
Equal in Selenium - 73.4

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
9
:
Contains more Vitamin A +11363.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1190%
Contains more Vitamin B2 +1055.8%
Contains more Vitamin B3 +155.6%
Contains more Vitamin B6 +39%
Contains more Folate +986.7%
Contains more Vitamin B12 +55.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 20%
Contains more Vitamin A +11363.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1190%
Contains more Vitamin B2 +1055.8%
Contains more Vitamin B3 +155.6%
Contains more Vitamin B6 +39%
Contains more Folate +986.7%
Contains more Vitamin B12 +55.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
:
Contains more Protein +40.6%
Contains more Carbs +∞%
Contains more Water +49.6%
Contains more Fats +470.5%
Contains more Other +793.3%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 Protein +40.6%
Contains more Carbs +∞%
Contains more Water +49.6%
Contains more Fats +470.5%
Contains more Other +793.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
1
:
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +1220.6%
Contains more Polyunsaturated fat +491.4%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +1220.6%
Contains more Polyunsaturated fat +491.4%

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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
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 18.5g Liver
Fats 4.4g 25.1g Mackerel
Carbs 3.76g 0g Liver
Calories 165kcal 305kcal Mackerel
Calcium 10mg 66mg Mackerel
Iron 17.92mg 1.4mg Liver
Magnesium 14mg 60mg Mackerel
Phosphorus 241mg 254mg Mackerel
Potassium 150mg 520mg Mackerel
Sodium 49mg 4450mg Liver
Zinc 6.72mg 1.1mg Liver
Copper 0.634mg 0.1mg Liver
Manganese 0.3mg Liver
Selenium 67.5µg 73.4µg Mackerel
Vitamin A 17997IU 157IU Liver
Vitamin A RAE 5405µg 47µg Liver
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.02mg Liver
Vitamin B2 2.196mg 0.19mg Liver
Vitamin B3 8.435mg 3.3mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.57mg 0.41mg Liver
Folate 163µg 15µg Liver
Vitamin B12 18.67µg 12µg Liver
Choline 101.6mg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Cholesterol 355mg 95mg Mackerel
Saturated Fat 1.41g 7.148g Liver
Omega-3 - DHA 0.03g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0.04g 0.391g Mackerel
Monounsaturated Fat 0.63g 8.32g Mackerel
Polyunsaturated fat 1.05g 6.21g 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

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
366%
Liver
200%
Mackerel
Minerals Daily Need Coverage Score
161%
Liver
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 260mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 4401mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 5.738g)
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 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/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.