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  6. White chocolate vs. Mackerel

White chocolate vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between white chocolate and mackerel?

  • White chocolate is higher in calcium, yet mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, and iron.
  • Mackerel's daily need coverage for vitamin B12 is 477% more.
  • White chocolate has 3 times more calcium than mackerel. While white chocolate has 199mg of calcium, mackerel has only 66mg.
  • The amount of saturated fat in mackerel is lower.
  • The glycemic index of mackerel is lower.

We used Candies, white chocolate and Fish, mackerel, salted types in this article.

Infographic

White chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 more CalciumCalcium +201.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +81.8%
Contains more IronIron +483.3%
Contains more CopperCopper +66.7%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +44.3%
Contains more SeleniumSelenium +1531.1%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 +215%
Contains more Vitamin B2Vitamin B2 +48.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +16.7%
Contains more Vitamin AVitamin A +422.2%
Contains more Vitamin EVitamin E +147.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +343%
Contains more Vitamin B6Vitamin B6 +632.1%
Contains more Vitamin B12Vitamin B12 +2042.9%
Contains more FolateFolate +114.3%
Contains more CholineCholine +244.4%

All nutrients comparison - raw data values

Nutrient White chocolate Mackerel DV% diff.
Vitamin B12 0.56µg 12µg 477%
Sodium 90mg 4450mg 190%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 4.5µg 73.4µg 125%
Saturated fat 19.412g 7.148g 56%
Polyunsaturated fat 1.013g 6.21g 35%
Vitamin B6 0.056mg 0.41mg 27%
Protein 5.87g 18.5g 25%
Cholesterol 21mg 95mg 25%
Carbs 59.24g 0g 20%
Vitamin B3 0.745mg 3.3mg 16%
Iron 0.24mg 1.4mg 15%
Choline 29.5mg 101.6mg 13%
Calcium 199mg 66mg 13%
Vitamin B5 0.608mg 12%
Calories 539kcal 305kcal 12%
Phosphorus 176mg 254mg 11%
Magnesium 12mg 60mg 11%
Fats 32.09g 25.1g 11%
Vitamin E 0.96mg 2.38mg 9%
Potassium 286mg 520mg 7%
Vitamin B2 0.282mg 0.19mg 7%
Vitamin B1 0.063mg 0.02mg 4%
Copper 0.06mg 0.1mg 4%
Vitamin A 9µg 47µg 4%
Zinc 0.74mg 1.1mg 3%
Folate 7µg 15µg 2%
Monounsaturated fat 9.097g 8.32g 2%
Vitamin K 9.1µg 7.8µg 1%
Vitamin C 0.5mg 0mg 1%
Fiber 0.2g 0g 1%
Net carbs 59.04g 0g N/A
Sugar 59g 0g N/A
Manganese 0.008mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 FatsFats +27.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +215.2%
Contains more WaterWater +3207.7%
Contains more OtherOther +793.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 -63.2%
Contains more Poly. FatPolyunsaturated fat +513%
~equal in Monounsaturated fat ~8.32g

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.