Vegetable oil vs. Mackerel — In-Depth Nutrition Comparison
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A recap on differences between vegetable oil and mackerel
- Vegetable oil has more vitamin E; however, mackerel is higher in vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and vitamin B3.
- Mackerel covers your daily vitamin B12 needs 500% more than vegetable oil.
- Mackerel contains 6 times less vitamin E than vegetable oil. Vegetable oil contains 14.78mg of vitamin E, while mackerel contains 2.38mg.
- Mackerel has less saturated fat.
Food varieties used in this article are Oil, corn, peanut, and olive and Fish, mackerel, salted.
Infographic
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +976.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +5400% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +521% |
| Contains more Vitamin KVitamin K | +169.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +50700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 0mg | 4450mg | 193% |
| Polyunsaturated fat | 33.033g | 6.21g | 179% |
| Selenium | 0µg | 73.4µg | 133% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Vitamin D | 0IU | 1006IU | 126% |
| Fats | 100g | 25.1g | 115% |
| Monounsaturated fat | 48.033g | 8.32g | 99% |
| Vitamin E | 14.78mg | 2.38mg | 83% |
| Protein | 0g | 18.5g | 37% |
| Phosphorus | 0mg | 254mg | 36% |
| Saturated fat | 14.367g | 7.148g | 33% |
| Cholesterol | 0mg | 95mg | 32% |
| Vitamin B6 | 0mg | 0.41mg | 32% |
| Calories | 884kcal | 305kcal | 29% |
| Vitamin B3 | 0mg | 3.3mg | 21% |
| Choline | 0.2mg | 101.6mg | 18% |
| Iron | 0.13mg | 1.4mg | 16% |
| Vitamin B2 | 0mg | 0.19mg | 15% |
| Potassium | 0mg | 520mg | 15% |
| Magnesium | 0mg | 60mg | 14% |
| Copper | 0mg | 0.1mg | 11% |
| Vitamin K | 21µg | 7.8µg | 11% |
| Zinc | 0.02mg | 1.1mg | 10% |
| Calcium | 0mg | 66mg | 7% |
| Vitamin A | 0µg | 47µg | 5% |
| Folate | 0µg | 15µg | 4% |
| Vitamin B1 | 0mg | 0.02mg | 2% |
| Omega-3 - EPA | 0g | 1.619g | N/A |
| Omega-3 - DHA | 0g | 2.965g | N/A |
| Omega-3 - DPA | 0g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
| Contains more FatsFats | +298.4% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains more Mono. FatMonounsaturated fat | +477.3% |
| Contains more Poly. FatPolyunsaturated fat | +431.9% |
| Contains less Sat. FatSaturated fat | -50.2% |