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  6. Wild rice raw vs. Mackerel

Wild rice raw vs. Mackerel — In-Depth Nutrition Comparison

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How are wild rice raw and mackerel different?

  • Wild rice raw is richer in copper, zinc, magnesium, and phosphorus, while mackerel is higher in vitamin B12, vitamin D, and selenium.
  • Mackerel covers your daily need for vitamin B12, 500% more than wild rice raw.
  • Wild rice raw contains 5 times more zinc than mackerel. Wild rice raw contains 5.96mg of zinc, while mackerel contains 1.1mg.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than mackerel (0).

Wild rice, raw and Fish, mackerel, salted types were used in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +195%
Contains more IronIron +40%
Contains more CopperCopper +424%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +70.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +21.8%
Contains more SeleniumSelenium +2521.4%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +104%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +533.3%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin EVitamin E +190.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +310.5%
Contains more CholineCholine +190.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.41mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 7mg 4450mg 193%
Selenium 2.8µg 73.4µg 128%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Manganese 1.329mg 58%
Copper 0.524mg 0.1mg 47%
Zinc 5.96mg 1.1mg 44%
Fats 1.08g 25.1g 37%
Polyunsaturated fat 0.676g 6.21g 37%
Cholesterol 0mg 95mg 32%
Saturated fat 0.156g 7.148g 32%
Magnesium 177mg 60mg 28%
Phosphorus 433mg 254mg 26%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Vitamin B5 1.074mg 21%
Vitamin B3 6.733mg 3.3mg 21%
Folate 95µg 15µg 20%
Monounsaturated fat 0.159g 8.32g 20%
Choline 35mg 101.6mg 12%
Vitamin E 0.82mg 2.38mg 10%
Vitamin B1 0.115mg 0.02mg 8%
Protein 14.73g 18.5g 8%
Iron 1.96mg 1.4mg 7%
Vitamin B2 0.262mg 0.19mg 6%
Vitamin A 1µg 47µg 5%
Calcium 21mg 66mg 5%
Vitamin K 1.9µg 7.8µg 5%
Calories 357kcal 305kcal 3%
Potassium 427mg 520mg 3%
Vitamin B6 0.391mg 0.41mg 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +25.6%
Contains more FatsFats +2224.1%
Contains more WaterWater +454.1%
Contains more OtherOther +775.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -97.8%
Contains more Mono. FatMonounsaturated fat +5132.7%
Contains more Poly. FatPolyunsaturated fat +818.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.