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Seed vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Seed and Mackerel?

  • Seed is richer in Fiber, Copper, Phosphorus, Iron, Magnesium, Calcium, Vitamin B1, and Vitamin B3, yet Mackerel is richer in Vitamin B12.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Seed contains less Sodium.

We used Seeds, chia seeds, dried and Fish, mackerel, salted types in this comparison.

Infographic

Seed 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.
Seed
8
:
Contains more Calcium +856.1%
Contains more Iron +451.4%
Contains more Magnesium +458.3%
Contains more Phosphorus +238.6%
Contains less Sodium -99.6%
Contains more Zinc +316.4%
Contains more Copper +824%
Contains more Potassium +27.8%
Contains more Selenium +33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +856.1%
Contains more Iron +451.4%
Contains more Magnesium +458.3%
Contains more Phosphorus +238.6%
Contains less Sodium -99.6%
Contains more Zinc +316.4%
Contains more Copper +824%
Contains more Potassium +27.8%
Contains more Selenium +33%

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.
Seed
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +167.6%
Contains more Folate +226.7%
Contains more Vitamin A +190.7%
Contains more Vitamin E +376%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 C +∞%
Contains more Vitamin B1 +3000%
Contains more Vitamin B3 +167.6%
Contains more Folate +226.7%
Contains more Vitamin A +190.7%
Contains more Vitamin E +376%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
2
:
Contains more Fats +22.5%
Contains more Carbs +∞%
Contains more Protein +11.9%
Contains more Water +641.4%
Contains more Other +179.2%
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 Fats +22.5%
Contains more Carbs +∞%
Contains more Protein +11.9%
Contains more Water +641.4%
Contains more Other +179.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +281.1%
Contains more Monounsaturated Fat +260.3%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +281.1%
Contains more Monounsaturated Fat +260.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Mackerel Opinion
Net carbs 7.72g 0g Seed
Protein 16.54g 18.5g Mackerel
Fats 30.74g 25.1g Seed
Carbs 42.12g 0g Seed
Calories 486kcal 305kcal Seed
Fiber 34.4g 0g Seed
Calcium 631mg 66mg Seed
Iron 7.72mg 1.4mg Seed
Magnesium 335mg 60mg Seed
Phosphorus 860mg 254mg Seed
Potassium 407mg 520mg Mackerel
Sodium 16mg 4450mg Seed
Zinc 4.58mg 1.1mg Seed
Copper 0.924mg 0.1mg Seed
Manganese 2.723mg Seed
Selenium 55.2µg 73.4µg Mackerel
Vitamin A 54IU 157IU Mackerel
Vitamin A RAE 47µg Mackerel
Vitamin E 0.5mg 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.02mg Seed
Vitamin B2 0.17mg 0.19mg Mackerel
Vitamin B3 8.83mg 3.3mg Seed
Vitamin B6 0.41mg Mackerel
Folate 49µg 15µg Seed
Vitamin B12 0µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Cholesterol 0mg 95mg Seed
Trans Fat 0.14g Mackerel
Saturated Fat 3.33g 7.148g Seed
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 2.309g 8.32g Mackerel
Polyunsaturated fat 23.665g 6.21g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
212%
Mackerel
Minerals Daily Need Coverage Score
221%
Seed
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 4434mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 3.818g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $7)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.