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  6. Pork vs. Mackerel

Pork vs. Mackerel — In-Depth Nutrition Comparison

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How are Pork and Mackerel different?

  • Pork is higher in Vitamin B1, and Zinc, however, Mackerel is richer in Vitamin B12, Magnesium, Selenium, Vitamin B3, Iron, Vitamin B2, Vitamin B5, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Mackerel is 763% higher.
  • Pork contains 6 times more Vitamin B1 than Mackerel. While Pork contains 0.877mg of Vitamin B1, Mackerel contains only 0.159mg.

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Pork 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.
Pork
Pork
4
:
6
Mackerel
Mackerel
Contains more Calcium +26.7%
Contains less Sodium -25.3%
Contains more Zinc +154.3%
Contains more Iron +80.5%
Contains more Magnesium +246.4%
Contains more Phosphorus +13%
Contains more Copper +28.8%
Contains more Manganese +122.2%
Contains more Selenium +13.9%
Equal in Potassium - 401
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +26.7%
Contains less Sodium -25.3%
Contains more Zinc +154.3%
Contains more Iron +80.5%
Contains more Magnesium +246.4%
Contains more Phosphorus +13%
Contains more Copper +28.8%
Contains more Manganese +122.2%
Contains more Selenium +13.9%
Equal in Potassium - 401

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.
Pork
Pork
7
:
5
Mackerel
Mackerel
Contains more Vitamin C +50%
Contains more Vitamin B1 +451.6%
Contains more Folate +150%
Contains more Vitamin A +2471.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B3 +36%
Contains more Vitamin B5 +41.8%
Contains more Vitamin B12 +2614.3%
Equal in Vitamin B6 - 0.46
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Mackerel
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 C +50%
Contains more Vitamin B1 +451.6%
Contains more Folate +150%
Contains more Vitamin A +2471.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B3 +36%
Contains more Vitamin B5 +41.8%
Contains more Vitamin B12 +2614.3%
Equal in Vitamin B6 - 0.46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
:
2
Mackerel
Mackerel
Contains more Protein +14.5%
Contains more Fats +27.9%
Contains more Other +469.7%
Equal in Water - 53.27
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Mackerel
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 Protein +14.5%
Contains more Fats +27.9%
Contains more Other +469.7%
Equal in Water - 53.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
0
:
3
Mackerel
Mackerel
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +13.2%
Contains more Polyunsaturated fat +258.3%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +13.2%
Contains more Polyunsaturated fat +258.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Mackerel Opinion
Protein 27.32g 23.85g Pork
Fats 13.92g 17.81g Mackerel
Calories 242kcal 262kcal Mackerel
Calcium 19mg 15mg Pork
Iron 0.87mg 1.57mg Mackerel
Magnesium 28mg 97mg Mackerel
Phosphorus 246mg 278mg Mackerel
Potassium 423mg 401mg Pork
Sodium 62mg 83mg Pork
Zinc 2.39mg 0.94mg Pork
Copper 0.073mg 0.094mg Mackerel
Manganese 0.009mg 0.02mg Mackerel
Selenium 45.3µg 51.6µg Mackerel
Vitamin A 7IU 180IU Mackerel
Vitamin A RAE 2µg 54µg Mackerel
Vitamin E 0.29mg Pork
Vitamin D 53IU Pork
Vitamin D 1.3µg Pork
Vitamin C 0.6mg 0.4mg Pork
Vitamin B1 0.877mg 0.159mg Pork
Vitamin B2 0.321mg 0.412mg Mackerel
Vitamin B3 5.037mg 6.85mg Mackerel
Vitamin B5 0.698mg 0.99mg Mackerel
Vitamin B6 0.464mg 0.46mg Pork
Folate 5µg 2µg Pork
Vitamin B12 0.7µg 19µg Mackerel
Tryptophan 0.338mg 0.267mg Pork
Threonine 1.234mg 1.045mg Pork
Isoleucine 1.26mg 1.099mg Pork
Leucine 2.177mg 1.938mg Pork
Lysine 2.446mg 2.19mg Pork
Methionine 0.712mg 0.706mg Pork
Phenylalanine 1.086mg 0.931mg Pork
Valine 1.473mg 1.228mg Pork
Histidine 1.067mg 0.702mg Pork
Cholesterol 80mg 75mg Mackerel
Saturated Fat 5.23g 4.176g Mackerel
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 6.19g 7.006g Mackerel
Polyunsaturated fat 1.2g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Mackerel
Low Fats diet ok
Low Carbs diet Equal
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
56%
Pork
235%
Mackerel
Minerals Daily Need Coverage Score
55%
Pork
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 21mg)
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 1.054g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.