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  6. Brown rice vs. Mackerel

Brown rice vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between brown rice and mackerel?

  • Mackerel is richer than brown rice in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, choline, and vitamin E.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The amount of saturated fat in brown rice is lower.
  • The glycemic index of mackerel is lower.

We used Rice, brown, long-grain, cooked and Fish, mackerel, salted types in this article.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +504.7%
Contains more IronIron +150%
Contains more ZincZinc +54.9%
Contains more PhosphorusPhosphorus +146.6%
Contains more SeleniumSelenium +1165.5%
~equal in Copper ~0.1mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +175.4%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3800%
Contains more FolateFolate +66.7%
Contains more CholineCholine +1004.3%
~equal in Vitamin C ~0mg

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.4%
Contains more ProteinProtein +575.2%
Contains more FatsFats +2487.6%
Contains more OtherOther +2945.5%

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
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 -96.4%
Contains more Mono. FatMonounsaturated fat +2154.7%
Contains more Poly. FatPolyunsaturated fat +1596.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 4mg 4450mg 193%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 5.8µg 73.4µg 123%
Manganese 0.974mg 42%
Polyunsaturated fat 0.366g 6.21g 39%
Fats 0.97g 25.1g 37%
Cholesterol 0mg 95mg 32%
Protein 2.74g 18.5g 32%
Saturated fat 0.26g 7.148g 31%
Vitamin B6 0.123mg 0.41mg 22%
Phosphorus 103mg 254mg 22%
Monounsaturated fat 0.369g 8.32g 20%
Choline 9.2mg 101.6mg 17%
Vitamin E 0.17mg 2.38mg 15%
Vitamin B1 0.178mg 0.02mg 13%
Potassium 86mg 520mg 13%
Iron 0.56mg 1.4mg 11%
Starch 24.79g 10%
Calories 123kcal 305kcal 9%
Vitamin B2 0.069mg 0.19mg 9%
Carbs 25.58g 0g 9%
Vitamin B5 0.38mg 8%
Fiber 1.6g 0g 6%
Vitamin K 0.2µg 7.8µg 6%
Calcium 3mg 66mg 6%
Vitamin A 0µg 47µg 5%
Vitamin B3 2.561mg 3.3mg 5%
Magnesium 39mg 60mg 5%
Zinc 0.71mg 1.1mg 4%
Folate 9µg 15µg 2%
Copper 0.106mg 0.1mg 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.391g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Brown rice
172%
Mackerel
Minerals Daily Need Coverage Score
32%
Brown rice
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4446mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 6.888g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $5)

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/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.