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Whey vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between whey and mackerel

  • Whey contains less vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, iron, and vitamin E than mackerel.
  • Daily need coverage for vitamin B12 for mackerel is 488% higher.
  • Whey is lower in saturated fat.
  • Whey has a higher glycemic index than mackerel.

Food types used in this article are Whey, sweet, fluid and Fish, mackerel, salted.

Infographic

Whey 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.
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 less SodiumSodium -98.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +40.4%
Contains more PotassiumPotassium +223%
Contains more IronIron +2233.3%
Contains more CopperCopper +2400%
Contains more ZincZinc +746.2%
Contains more PhosphorusPhosphorus +452.2%
Contains more SeleniumSelenium +3763.2%

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.
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 +80%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +1466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B3Vitamin B3 +4359.5%
Contains more Vitamin B6Vitamin B6 +1222.6%
Contains more Vitamin B12Vitamin B12 +4185.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +535%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +116.6%
Contains more ProteinProtein +2076.5%
Contains more FatsFats +6872.2%
Contains more OtherOther +2428.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -96.8%
Contains more Mono. FatMonounsaturated fat +8220%
Contains more Poly. FatPolyunsaturated fat +56354.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Mackerel DV% diff.
Vitamin B12 0.28µg 12µg 488%
Sodium 54mg 4450mg 191%
Selenium 1.9µg 73.4µg 130%
Vitamin D 1006IU 126%
Vitamin D 25.2µg 126%
Polyunsaturated fat 0.011g 6.21g 41%
Fats 0.36g 25.1g 38%
Protein 0.85g 18.5g 35%
Saturated fat 0.23g 7.148g 31%
Cholesterol 2mg 95mg 31%
Phosphorus 46mg 254mg 30%
Vitamin B6 0.031mg 0.41mg 29%
Monounsaturated fat 0.1g 8.32g 21%
Vitamin B3 0.074mg 3.3mg 20%
Iron 0.06mg 1.4mg 17%
Vitamin E 0mg 2.38mg 16%
Choline 16mg 101.6mg 16%
Calories 27kcal 305kcal 14%
Magnesium 8mg 60mg 12%
Copper 0.004mg 0.1mg 11%
Potassium 161mg 520mg 11%
Zinc 0.13mg 1.1mg 9%
Vitamin B5 0.383mg 8%
Vitamin K 0µg 7.8µg 7%
Vitamin A 3µg 47µg 5%
Folate 1µg 15µg 4%
Vitamin B2 0.158mg 0.19mg 2%
Calcium 47mg 66mg 2%
Carbs 5.14g 0g 2%
Vitamin B1 0.036mg 0.02mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 0g N/A
Sugar 5.14g 0g N/A
Manganese 0.001mg 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
172%
Mackerel
Minerals Daily Need Coverage Score
8%
Whey
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 4396mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 6.918g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $3.4)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.