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Saffron vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between saffron and mackerel?

  • Saffron is higher in iron, vitamin C, magnesium, vitamin B6, and potassium, yet mackerel is higher in vitamin B12, vitamin D, and selenium.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The amount of sodium in saffron is lower.
  • The glycemic index of mackerel is lower.

We used Spices, saffron and Fish, mackerel, salted types in this article.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 MagnesiumMagnesium +340%
Contains more CalciumCalcium +68.2%
Contains more PotassiumPotassium +231.5%
Contains more IronIron +692.9%
Contains more CopperCopper +228%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1210.7%
~equal in Zinc ~1.1mg
~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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B6Vitamin B6 +146.3%
Contains more FolateFolate +520%
Contains more Vitamin AVitamin A +74.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +126%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 ProteinProtein +61.9%
Contains more FatsFats +329.1%
Contains more WaterWater +261.3%
Contains more OtherOther +145.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -77.8%
Contains more Mono. FatMonounsaturated fat +1839.4%
Contains more Poly. FatPolyunsaturated fat +200.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Mackerel DV% diff.
Manganese 28.408mg 1235%
Vitamin B12 0µg 12µg 500%
Sodium 148mg 4450mg 187%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 5.6µg 73.4µg 123%
Iron 11.1mg 1.4mg 121%
Vitamin C 80.8mg 0mg 90%
Magnesium 264mg 60mg 49%
Vitamin B6 1.01mg 0.41mg 46%
Potassium 1724mg 520mg 35%
Cholesterol 0mg 95mg 32%
Fats 5.85g 25.1g 30%
Polyunsaturated fat 2.067g 6.21g 28%
Copper 0.328mg 0.1mg 25%
Saturated fat 1.586g 7.148g 25%
Carbs 65.37g 0g 22%
Folate 93µg 15µg 20%
Monounsaturated fat 0.429g 8.32g 20%
Choline 101.6mg 18%
Fiber 3.9g 0g 16%
Vitamin E 2.38mg 16%
Protein 11.43g 18.5g 14%
Vitamin B3 1.46mg 3.3mg 12%
Vitamin B1 0.115mg 0.02mg 8%
Vitamin K 7.8µg 7%
Vitamin B2 0.267mg 0.19mg 6%
Calcium 111mg 66mg 5%
Vitamin A 27µg 47µg 2%
Calories 310kcal 305kcal 0%
Net carbs 61.47g 0g N/A
Zinc 1.09mg 1.1mg 0%
Phosphorus 252mg 254mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0.006g 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
172%
Mackerel
Minerals Daily Need Coverage Score
479%
Saffron
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 4302mg)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 5.562g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $4.8)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 70)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.