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  6. Whitefish vs. Atlantic Mackerel

Whitefish vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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How are whitefish and atlantic Mackerel different?

  • Whitefish is higher in phosphorus and zinc; however, atlantic Mackerel is richer in vitamin B12, selenium, vitamin B3, iron, vitamin B2, and magnesium.
  • Daily need coverage for vitamin B12 for atlantic Mackerel is 323% higher.
  • Whitefish contains 17 times more folate than atlantic Mackerel. While whitefish contains 17µg of folate, atlantic Mackerel contains only 1µg.
  • Whitefish has less saturated fat.

Fish, whitefish, mixed species, cooked, dry heat and Fish, mackerel, Atlantic, raw are the varieties used in this article.

Infographic

Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 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 +175%
Contains more PotassiumPotassium +29.3%
Contains more CopperCopper +26%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +59.4%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +473.3%
Contains more MagnesiumMagnesium +81%
Contains more IronIron +246.8%
Contains more SeleniumSelenium +172.2%

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.
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 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 FolateFolate +1600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28.2%
Contains more Vitamin B2Vitamin B2 +102.6%
Contains more Vitamin B3Vitamin B3 +136.1%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin B12Vitamin B12 +807.3%
~equal in Vitamin B1 ~0.176mg
~equal in Vitamin B5 ~0.856mg

All nutrients comparison - raw data values

Nutrient Whitefish Atlantic Mackerel DV% diff.
Vitamin B12 0.96µg 8.71µg 323%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Selenium 16.2µg 44.1µg 51%
Vitamin B3 3.846mg 9.08mg 33%
Phosphorus 346mg 217mg 18%
Iron 0.47mg 1.63mg 15%
Vitamin B2 0.154mg 0.312mg 12%
Choline 65mg 12%
Protein 24.47g 18.6g 12%
Saturated fat 1.162g 3.257g 10%
Vitamin E 1.52mg 10%
Fats 7.51g 13.89g 10%
Magnesium 42mg 76mg 8%
Monounsaturated fat 2.559g 5.456g 7%
Zinc 1.27mg 0.63mg 6%
Vitamin B6 0.346mg 0.399mg 4%
Folate 17µg 1µg 4%
Vitamin K 5µg 4%
Polyunsaturated fat 2.755g 3.35g 4%
Potassium 406mg 314mg 3%
Manganese 0.086mg 0.015mg 3%
Calories 172kcal 205kcal 2%
Copper 0.092mg 0.073mg 2%
Calcium 33mg 12mg 2%
Cholesterol 77mg 70mg 2%
Vitamin A 39µg 50µg 1%
Sodium 65mg 90mg 1%
Vitamin C 0mg 0.4mg 0%
Vitamin B1 0.171mg 0.176mg 0%
Vitamin B5 0.865mg 0.856mg 0%
Tryptophan 0.274mg 0.208mg 0%
Threonine 1.073mg 0.815mg 0%
Isoleucine 1.128mg 0.857mg 0%
Leucine 1.989mg 1.512mg 0%
Lysine 2.248mg 1.708mg 0%
Methionine 0.724mg 0.551mg 0%
Phenylalanine 0.955mg 0.726mg 0%
Valine 1.261mg 0.958mg 0%
Histidine 0.721mg 0.548mg 0%
Omega-3 - EPA 0.406g 0.898g N/A
Omega-3 - DHA 1.206g 1.401g N/A
Omega-3 - DPA 0.209g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +31.6%
Contains more FatsFats +85%
Contains more OtherOther +35.2%
~equal in Carbs ~0g
~equal in Water ~63.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 -64.3%
Contains more Mono. FatMonounsaturated fat +113.2%
Contains more Poly. FatPolyunsaturated fat +21.6%

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.