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  6. Brown rice vs. Mackerel

Brown rice vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between brown rice and mackerel

  • Brown rice is richer in manganese, yet mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B2, vitamin B6, phosphorus, and magnesium.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Brown rice contains 49 times more manganese than mackerel. Brown rice contains 0.974mg of manganese, while mackerel contains 0.02mg.
  • Brown rice contains less saturated fat.
  • Mackerel has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 CopperCopper +12.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +4770%
Contains more MagnesiumMagnesium +148.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +366.3%
Contains more IronIron +180.4%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +169.9%
Contains more SeleniumSelenium +789.7%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +497.1%
Contains more Vitamin B3Vitamin B3 +167.5%
Contains more Vitamin B5Vitamin B5 +160.5%
Contains more Vitamin B6Vitamin B6 +274%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Brown rice Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 5.8µg 51.6µg 83%
Protein 2.74g 23.85g 42%
Manganese 0.974mg 0.02mg 41%
Vitamin B3 2.561mg 6.85mg 27%
Polyunsaturated fat 0.366g 4.3g 26%
Vitamin B6 0.123mg 0.46mg 26%
Fats 0.97g 17.81g 26%
Vitamin B2 0.069mg 0.412mg 26%
Cholesterol 0mg 75mg 25%
Phosphorus 103mg 278mg 25%
Saturated fat 0.26g 4.176g 18%
Monounsaturated fat 0.369g 7.006g 17%
Magnesium 39mg 97mg 14%
Iron 0.56mg 1.57mg 13%
Vitamin B5 0.38mg 0.99mg 12%
Starch 24.79g 10%
Carbs 25.58g 0g 9%
Potassium 86mg 401mg 9%
Calories 123kcal 262kcal 7%
Fiber 1.6g 0g 6%
Vitamin A 0µg 54µg 6%
Sodium 4mg 83mg 3%
Vitamin B1 0.178mg 0.159mg 2%
Zinc 0.71mg 0.94mg 2%
Folate 9µg 2µg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Copper 0.106mg 0.094mg 1%
Calcium 3mg 15mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 23.98g 0g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.267mg 0%
Threonine 0.095mg 1.045mg 0%
Isoleucine 0.109mg 1.099mg 0%
Leucine 0.214mg 1.938mg 0%
Lysine 0.099mg 2.19mg 0%
Methionine 0.058mg 0.706mg 0%
Phenylalanine 0.133mg 0.931mg 0%
Valine 0.151mg 1.228mg 0%
Histidine 0.066mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.106g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +31.9%
Contains more ProteinProtein +770.4%
Contains more FatsFats +1736.1%
Contains more OtherOther +1052.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -93.8%
Contains more Mono. FatMonounsaturated fat +1798.6%
Contains more Poly. FatPolyunsaturated fat +1074.9%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.