Rye vs. Mackerel — In-Depth Nutrition Comparison
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Important differences between rye and mackerel
- Rye has more fiber, copper, vitamin B1, and iron; however, mackerel is richer in vitamin B12, vitamin D, and selenium.
- Mackerel's daily need coverage for vitamin B12 is 500% more.
- Rye contains less saturated fat.
- Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of mackerel is 0.
The food varieties used in the comparison are Rye grain and Fish, mackerel, salted.
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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.
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more IronIron | +87.9% |
| Contains more CopperCopper | +267% |
| Contains more ZincZinc | +140.9% |
| Contains more PhosphorusPhosphorus | +30.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +175% |
| Contains more SeleniumSelenium | +428.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +1480% |
| Contains more Vitamin B2Vitamin B2 | +32.1% |
| Contains more Vitamin B3Vitamin B3 | +29.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +153.3% |
| Contains more Vitamin AVitamin A | +4600% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +39.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +32.2% |
| Contains more CholineCholine | +234.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 2mg | 4450mg | 193% |
| Vitamin D | 0IU | 1006IU | 126% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Manganese | 2.577mg | 112% | |
| Selenium | 13.9µg | 73.4µg | 108% |
| Fiber | 15.1g | 0g | 60% |
| Fats | 1.63g | 25.1g | 36% |
| Polyunsaturated fat | 0.767g | 6.21g | 36% |
| Cholesterol | 0mg | 95mg | 32% |
| Saturated fat | 0.197g | 7.148g | 32% |
| Copper | 0.367mg | 0.1mg | 30% |
| Vitamin B5 | 1.456mg | 29% | |
| Vitamin B1 | 0.316mg | 0.02mg | 25% |
| Carbs | 75.86g | 0g | 25% |
| Monounsaturated fat | 0.208g | 8.32g | 20% |
| Protein | 10.34g | 18.5g | 16% |
| Iron | 2.63mg | 1.4mg | 15% |
| Zinc | 2.65mg | 1.1mg | 14% |
| Choline | 30.4mg | 101.6mg | 13% |
| Magnesium | 110mg | 60mg | 12% |
| Phosphorus | 332mg | 254mg | 11% |
| Vitamin E | 0.85mg | 2.38mg | 10% |
| Vitamin B6 | 0.294mg | 0.41mg | 9% |
| Folate | 38µg | 15µg | 6% |
| Vitamin B3 | 4.27mg | 3.3mg | 6% |
| Vitamin A | 1µg | 47µg | 5% |
| Vitamin B2 | 0.251mg | 0.19mg | 5% |
| Calcium | 24mg | 66mg | 4% |
| Calories | 338kcal | 305kcal | 2% |
| Vitamin K | 5.9µg | 7.8µg | 2% |
| Net carbs | 60.76g | 0g | N/A |
| Potassium | 510mg | 520mg | 0% |
| Sugar | 0.98g | 0g | N/A |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0g | 1.619g | N/A |
| Omega-3 - DHA | 0g | 2.965g | N/A |
| Omega-3 - DPA | 0g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +78.9% |
| Contains more FatsFats | +1439.9% |
| Contains more WaterWater | +305.7% |
| Contains more OtherOther | +753.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +3900% |
| Contains more Poly. FatPolyunsaturated fat | +709.6% |