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  6. Sunfish vs. Atlantic Mackerel

Sunfish vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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The main differences between Sunfish and Atlantic Mackerel

  • Sunfish is richer in Manganese, Copper, Zinc, and Calcium, yet Atlantic Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Atlantic Mackerel is 267% higher.
  • Sunfish contains 60 times more Manganese than Atlantic Mackerel. Sunfish contains 0.897mg of Manganese, while Atlantic Mackerel contains 0.015mg.
  • Sunfish contains less Saturated Fat.

Food types used in this article are Fish, sunfish, pumpkin seed, cooked, dry heat and Fish, mackerel, Atlantic, raw.

Infographic

Sunfish vs Atlantic 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.
Sunfish
Sunfish
6
:
4
Atlantic Mackerel
Atlantic Mackerel
Contains more Calcium +758.3%
Contains more Potassium +43%
Contains more Zinc +215.9%
Contains more Copper +427.4%
Contains more Manganese +5880%
Contains more Magnesium +100%
Contains less Sodium -12.6%
Contains more Selenium +172.2%
Equal in Iron - 1.63
Equal in Phosphorus - 217
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +758.3%
Contains more Potassium +43%
Contains more Zinc +215.9%
Contains more Copper +427.4%
Contains more Manganese +5880%
Contains more Magnesium +100%
Contains less Sodium -12.6%
Contains more Selenium +172.2%
Equal in Iron - 1.63
Equal in Phosphorus - 217

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.
Sunfish
Sunfish
3
:
9
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin C +150%
Contains more Folate +1600%
Contains more Vitamin A +187.9%
Contains more Vitamin B1 +91.3%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +521.1%
Contains more Vitamin B6 +189.1%
Contains more Vitamin B12 +277.1%
Equal in Vitamin B5 - 0.856
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin C +150%
Contains more Folate +1600%
Contains more Vitamin A +187.9%
Contains more Vitamin B1 +91.3%
Contains more Vitamin B2 +267.1%
Contains more Vitamin B3 +521.1%
Contains more Vitamin B6 +189.1%
Contains more Vitamin B12 +277.1%
Equal in Vitamin B5 - 0.856

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunfish
Sunfish
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +33.7%
Contains more Water +16%
Contains more Fats +1443.3%
Contains more Other +676.5%
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +33.7%
Contains more Water +16%
Contains more Fats +1443.3%
Contains more Other +676.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunfish
Sunfish
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +3537.3%
Contains more Polyunsaturated fat +963.5%
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +3537.3%
Contains more Polyunsaturated fat +963.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunfish Atlantic Mackerel Opinion
Protein 24.87g 18.6g Sunfish
Fats 0.9g 13.89g Atlantic Mackerel
Calories 114kcal 205kcal Atlantic Mackerel
Calcium 103mg 12mg Sunfish
Iron 1.54mg 1.63mg Atlantic Mackerel
Magnesium 38mg 76mg Atlantic Mackerel
Phosphorus 231mg 217mg Sunfish
Potassium 449mg 314mg Sunfish
Sodium 103mg 90mg Atlantic Mackerel
Zinc 1.99mg 0.63mg Sunfish
Copper 0.385mg 0.073mg Sunfish
Manganese 0.897mg 0.015mg Sunfish
Selenium 16.2µg 44.1µg Atlantic Mackerel
Vitamin A 58IU 167IU Atlantic Mackerel
Vitamin A RAE 17µg 50µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 1mg 0.4mg Sunfish
Vitamin B1 0.092mg 0.176mg Atlantic Mackerel
Vitamin B2 0.085mg 0.312mg Atlantic Mackerel
Vitamin B3 1.462mg 9.08mg Atlantic Mackerel
Vitamin B5 0.865mg 0.856mg Sunfish
Vitamin B6 0.138mg 0.399mg Atlantic Mackerel
Folate 17µg 1µg Sunfish
Vitamin B12 2.31µg 8.71µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.279mg 0.208mg Sunfish
Threonine 1.09mg 0.815mg Sunfish
Isoleucine 1.146mg 0.857mg Sunfish
Leucine 2.022mg 1.512mg Sunfish
Lysine 2.284mg 1.708mg Sunfish
Methionine 0.736mg 0.551mg Sunfish
Phenylalanine 0.971mg 0.726mg Sunfish
Valine 1.281mg 0.958mg Sunfish
Histidine 0.732mg 0.548mg Sunfish
Cholesterol 86mg 70mg Atlantic Mackerel
Saturated Fat 0.178g 3.257g Sunfish
Omega-3 - DHA 0.092g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.047g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.042g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.15g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.315g 3.35g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
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
39%
Sunfish
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
66%
Sunfish
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 3.079g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $7)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 16mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.