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Pork vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between Pork and Mackerel

  • Pork has more Vitamin B1, Zinc, Vitamin B3, and Vitamin B2, however, Mackerel is richer in Vitamin B12, Vitamin D, Selenium, and Vitamin E .
  • Mackerel's daily need coverage for Vitamin B12 is 471% more.
  • Pork contains 44 times more Vitamin B1 than Mackerel. Pork contains 0.877mg of Vitamin B1, while Mackerel contains 0.02mg.
  • Pork contains less Saturated Fat.

The food varieties used in the comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Fish, mackerel, salted.

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 ZincZinc +117.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +247.4%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +60.9%
Contains more CopperCopper +37%
Contains more SeleniumSelenium +62%
~equal in Phosphorus ~254mg

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
6
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4285%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin AVitamin A +2142.9%
Contains more Vitamin E Vitamin E +720.7%
Contains more Vitamin DVitamin D +1838.5%
Contains more Vitamin B12Vitamin B12 +1614.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Choline ~101.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 ProteinProtein +47.7%
Contains more WaterWater +34.6%
Contains more FatsFats +80.3%
Contains more OtherOther +1405.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 -26.8%
Contains more Mono. FatMonounsaturated Fat +34.4%
Contains more Poly. FatPolyunsaturated fat +417.5%

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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork Mackerel Opinion
Calories 242kcal 305kcal Mackerel
Protein 27.32g 18.5g Pork
Fats 13.92g 25.1g Mackerel
Vitamin C 0.6mg 0mg Pork
Cholesterol 80mg 95mg Pork
Vitamin D 53IU 1006IU Mackerel
Magnesium 28mg 60mg Mackerel
Calcium 19mg 66mg Mackerel
Potassium 423mg 520mg Mackerel
Iron 0.87mg 1.4mg Mackerel
Copper 0.073mg 0.1mg Mackerel
Zinc 2.39mg 1.1mg Pork
Phosphorus 246mg 254mg Mackerel
Sodium 62mg 4450mg Pork
Vitamin A 7IU 157IU Mackerel
Vitamin A RAE 2µg 47µg Mackerel
Vitamin E 0.29mg 2.38mg Mackerel
Vitamin D 1.3µg 25.2µg Mackerel
Manganese 0.009mg Pork
Selenium 45.3µg 73.4µg Mackerel
Vitamin B1 0.877mg 0.02mg Pork
Vitamin B2 0.321mg 0.19mg Pork
Vitamin B3 5.037mg 3.3mg Pork
Vitamin B5 0.698mg Pork
Vitamin B6 0.464mg 0.41mg Pork
Vitamin B12 0.7µg 12µg Mackerel
Vitamin K 0µg 7.8µg Mackerel
Folate 5µg 15µg Mackerel
Choline 93.9mg 101.6mg Mackerel
Saturated Fat 5.23g 7.148g Pork
Monounsaturated Fat 6.19g 8.32g Mackerel
Polyunsaturated fat 1.2g 6.21g Mackerel
Tryptophan 0.338mg Pork
Threonine 1.234mg Pork
Isoleucine 1.26mg Pork
Leucine 2.177mg Pork
Lysine 2.446mg Pork
Methionine 0.712mg Pork
Phenylalanine 1.086mg Pork
Valine 1.473mg Pork
Histidine 1.067mg Pork
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
56%
Pork
200%
Mackerel
Minerals Daily Need Coverage Score
55%
Pork
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 4388mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 1.918g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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/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.