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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +758.3%
Contains more PotassiumPotassium +43%
Contains more CopperCopper +427.4%
Contains more ZincZinc +215.9%
Contains more ManganeseManganese +5880%
Contains more MagnesiumMagnesium +100%
Contains less SodiumSodium -12.6%
Contains more SeleniumSelenium +172.2%
~equal in Iron ~1.63mg
~equal in Phosphorus ~217mg

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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin CVitamin C +150%
Contains more FolateFolate +1600%
Contains more Vitamin AVitamin A +194.1%
Contains more Vitamin B1Vitamin B1 +91.3%
Contains more Vitamin B2Vitamin B2 +267.1%
Contains more Vitamin B3Vitamin B3 +521.1%
Contains more Vitamin B6Vitamin B6 +189.1%
Contains more Vitamin B12Vitamin B12 +277.1%
~equal in Vitamin B5 ~0.856mg

All nutrients comparison - raw data values

Nutrient Sunfish Atlantic Mackerel DV% diff.
Vitamin B12 2.31µg 8.71µg 267%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Selenium 16.2µg 44.1µg 51%
Vitamin B3 1.462mg 9.08mg 48%
Manganese 0.897mg 0.015mg 38%
Copper 0.385mg 0.073mg 35%
Polyunsaturated fat 0.315g 3.35g 20%
Vitamin B6 0.138mg 0.399mg 20%
Fats 0.9g 13.89g 20%
Vitamin B2 0.085mg 0.312mg 17%
Saturated fat 0.178g 3.257g 14%
Protein 24.87g 18.6g 13%
Monounsaturated fat 0.15g 5.456g 13%
Choline 65mg 12%
Zinc 1.99mg 0.63mg 12%
Vitamin E 1.52mg 10%
Calcium 103mg 12mg 9%
Magnesium 38mg 76mg 9%
Vitamin B1 0.092mg 0.176mg 7%
Calories 114kcal 205kcal 5%
Cholesterol 86mg 70mg 5%
Vitamin A 17µg 50µg 4%
Vitamin K 5µg 4%
Folate 17µg 1µg 4%
Potassium 449mg 314mg 4%
Phosphorus 231mg 217mg 2%
Sodium 103mg 90mg 1%
Iron 1.54mg 1.63mg 1%
Vitamin C 1mg 0.4mg 1%
Vitamin B5 0.865mg 0.856mg 0%
Tryptophan 0.279mg 0.208mg 0%
Threonine 1.09mg 0.815mg 0%
Isoleucine 1.146mg 0.857mg 0%
Leucine 2.022mg 1.512mg 0%
Lysine 2.284mg 1.708mg 0%
Methionine 0.736mg 0.551mg 0%
Phenylalanine 0.971mg 0.726mg 0%
Valine 1.281mg 0.958mg 0%
Histidine 0.732mg 0.548mg 0%
Omega-3 - EPA 0.047g 0.898g N/A
Omega-3 - DHA 0.092g 1.401g N/A
Omega-3 - DPA 0.042g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
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 ProteinProtein +33.7%
Contains more WaterWater +16%
Contains more FatsFats +1443.3%
Contains more OtherOther +676.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +3537.3%
Contains more Poly. FatPolyunsaturated fat +963.5%

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.