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  6. Rye vs. Mackerel

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.

The food varieties used in the comparison are Rye grain and Fish, mackerel, salted.

Infographic

Rye 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.
Rye
Rye
7
:
3
Mackerel
Mackerel
Contains more Iron +87.9%
Contains more Magnesium +83.3%
Contains more Phosphorus +30.7%
Contains less Sodium -100%
Contains more Zinc +140.9%
Contains more Copper +267%
Contains more Calcium +175%
Contains more Selenium +428.1%
Equal in Potassium - 520
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +87.9%
Contains more Magnesium +83.3%
Contains more Phosphorus +30.7%
Contains less Sodium -100%
Contains more Zinc +140.9%
Contains more Copper +267%
Contains more Calcium +175%
Contains more Selenium +428.1%
Equal in Potassium - 520

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.
Rye
Rye
5
:
6
Mackerel
Mackerel
Contains more Vitamin B1 +1480%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +29.4%
Contains more Folate +153.3%
Contains more Vitamin A +1327.3%
Contains more Vitamin E +180%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +39.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +32.2%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +1480%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +29.4%
Contains more Folate +153.3%
Contains more Vitamin A +1327.3%
Contains more Vitamin E +180%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +39.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +32.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +78.9%
Contains more Fats +1439.9%
Contains more Water +305.7%
Contains more Other +753.5%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Protein +78.9%
Contains more Fats +1439.9%
Contains more Water +305.7%
Contains more Other +753.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +3900%
Contains more Polyunsaturated fat +709.6%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +3900%
Contains more Polyunsaturated fat +709.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Mackerel Opinion
Net carbs 60.76g 0g Rye
Protein 10.34g 18.5g Mackerel
Fats 1.63g 25.1g Mackerel
Carbs 75.86g 0g Rye
Calories 338kcal 305kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0g Mackerel
Fiber 15.1g 0g Rye
Calcium 24mg 66mg Mackerel
Iron 2.63mg 1.4mg Rye
Magnesium 110mg 60mg Rye
Phosphorus 332mg 254mg Rye
Potassium 510mg 520mg Mackerel
Sodium 2mg 4450mg Rye
Zinc 2.65mg 1.1mg Rye
Copper 0.367mg 0.1mg Rye
Manganese 2.577mg Rye
Selenium 13.9µg 73.4µg Mackerel
Vitamin A 11IU 157IU Mackerel
Vitamin A RAE 1µg 47µg Mackerel
Vitamin E 0.85mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin B1 0.316mg 0.02mg Rye
Vitamin B2 0.251mg 0.19mg Rye
Vitamin B3 4.27mg 3.3mg Rye
Vitamin B5 1.456mg Rye
Vitamin B6 0.294mg 0.41mg Mackerel
Folate 38µg 15µg Rye
Vitamin B12 0µg 12µg Mackerel
Vitamin K 5.9µg 7.8µg Mackerel
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Cholesterol 0mg 95mg Rye
Saturated Fat 0.197g 7.148g Rye
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.208g 8.32g Mackerel
Polyunsaturated fat 0.767g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
212%
Mackerel
Minerals Daily Need Coverage Score
98%
Rye
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4448mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 6.951g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $6.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 34)
Which food is richer in minerals?
?
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.
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.