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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 from 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.
Whitefish
Whitefish
7
:
3
Atlantic Mackerel
Atlantic Mackerel
Contains more Calcium +175%
Contains more Phosphorus +59.4%
Contains more Potassium +29.3%
Contains less Sodium -27.8%
Contains more Zinc +101.6%
Contains more Copper +26%
Contains more Manganese +473.3%
Contains more Iron +246.8%
Contains more Magnesium +81%
Contains more Selenium +172.2%
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +175%
Contains more Phosphorus +59.4%
Contains more Potassium +29.3%
Contains less Sodium -27.8%
Contains more Zinc +101.6%
Contains more Copper +26%
Contains more Manganese +473.3%
Contains more Iron +246.8%
Contains more Magnesium +81%
Contains more Selenium +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.
Whitefish
Whitefish
2
:
10
Atlantic Mackerel
Atlantic Mackerel
Contains more Folate +1600%
Contains more Vitamin A +27.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.6%
Contains more Vitamin B3 +136.1%
Contains more Vitamin B6 +15.3%
Contains more Vitamin B12 +807.3%
Equal in Vitamin B1 - 0.176
Equal in Vitamin B5 - 0.856
Whitefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Folate +1600%
Contains more Vitamin A +27.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.6%
Contains more Vitamin B3 +136.1%
Contains more Vitamin B6 +15.3%
Contains more Vitamin B12 +807.3%
Equal in Vitamin B1 - 0.176
Equal in Vitamin B5 - 0.856

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whitefish
Whitefish
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +31.6%
Contains more Fats +85%
Contains more Other +35.2%
Equal in Water - 63.55
Whitefish
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Atlantic Mackerel
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 Protein +31.6%
Contains more Fats +85%
Contains more Other +35.2%
Equal in Water - 63.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whitefish
Whitefish
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +113.2%
Contains more Polyunsaturated fat +21.6%
Whitefish
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +113.2%
Contains more Polyunsaturated fat +21.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whitefish Atlantic Mackerel Opinion
Protein 24.47g 18.6g Whitefish
Fats 7.51g 13.89g Atlantic Mackerel
Calories 172kcal 205kcal Atlantic Mackerel
Calcium 33mg 12mg Whitefish
Iron 0.47mg 1.63mg Atlantic Mackerel
Magnesium 42mg 76mg Atlantic Mackerel
Phosphorus 346mg 217mg Whitefish
Potassium 406mg 314mg Whitefish
Sodium 65mg 90mg Whitefish
Zinc 1.27mg 0.63mg Whitefish
Copper 0.092mg 0.073mg Whitefish
Manganese 0.086mg 0.015mg Whitefish
Selenium 16.2µg 44.1µg Atlantic Mackerel
Vitamin A 131IU 167IU Atlantic Mackerel
Vitamin A RAE 39µg 50µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.171mg 0.176mg Atlantic Mackerel
Vitamin B2 0.154mg 0.312mg Atlantic Mackerel
Vitamin B3 3.846mg 9.08mg Atlantic Mackerel
Vitamin B5 0.865mg 0.856mg Whitefish
Vitamin B6 0.346mg 0.399mg Atlantic Mackerel
Folate 17µg 1µg Whitefish
Vitamin B12 0.96µg 8.71µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.274mg 0.208mg Whitefish
Threonine 1.073mg 0.815mg Whitefish
Isoleucine 1.128mg 0.857mg Whitefish
Leucine 1.989mg 1.512mg Whitefish
Lysine 2.248mg 1.708mg Whitefish
Methionine 0.724mg 0.551mg Whitefish
Phenylalanine 0.955mg 0.726mg Whitefish
Valine 1.261mg 0.958mg Whitefish
Histidine 0.721mg 0.548mg Whitefish
Cholesterol 77mg 70mg Atlantic Mackerel
Saturated Fat 1.162g 3.257g Whitefish
Omega-3 - DHA 1.206g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.406g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.209g 0.212g Atlantic Mackerel
Monounsaturated Fat 2.559g 5.456g Atlantic Mackerel
Polyunsaturated fat 2.755g 3.35g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
35%
Whitefish
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
41%
Whitefish
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Whitefish
Whitefish is lower in Saturated Fat (difference - 2.095g)
Which food is cheaper?
Whitefish
Whitefish is cheaper (difference - $7)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.