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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 of 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 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.
Wild rice raw
Wild rice raw
7
:
3
Mackerel
Mackerel
Contains more Iron +40%
Contains more Magnesium +195%
Contains more Phosphorus +70.5%
Contains less Sodium -99.8%
Contains more Zinc +441.8%
Contains more Copper +424%
Contains more Calcium +214.3%
Contains more Potassium +21.8%
Contains more Selenium +2521.4%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +40%
Contains more Magnesium +195%
Contains more Phosphorus +70.5%
Contains less Sodium -99.8%
Contains more Zinc +441.8%
Contains more Copper +424%
Contains more Calcium +214.3%
Contains more Potassium +21.8%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
5
:
6
Mackerel
Mackerel
Contains more Vitamin B1 +475%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +104%
Contains more Folate +533.3%
Contains more Vitamin A +726.3%
Contains more Vitamin E +190.2%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +310.5%
Equal in Vitamin B6 - 0.41
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +475%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +104%
Contains more Folate +533.3%
Contains more Vitamin A +726.3%
Contains more Vitamin E +190.2%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +310.5%
Equal in Vitamin B6 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +25.6%
Contains more Fats +2224.1%
Contains more Water +454.1%
Contains more Other +775.8%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Protein +25.6%
Contains more Fats +2224.1%
Contains more Water +454.1%
Contains more Other +775.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +5132.7%
Contains more Polyunsaturated fat +818.6%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +5132.7%
Contains more Polyunsaturated fat +818.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Mackerel Opinion
Net carbs 68.7g 0g Wild rice raw
Protein 14.73g 18.5g Mackerel
Fats 1.08g 25.1g Mackerel
Carbs 74.9g 0g Wild rice raw
Calories 357kcal 305kcal Wild rice raw
Sugar 2.5g 0g Mackerel
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 66mg Mackerel
Iron 1.96mg 1.4mg Wild rice raw
Magnesium 177mg 60mg Wild rice raw
Phosphorus 433mg 254mg Wild rice raw
Potassium 427mg 520mg Mackerel
Sodium 7mg 4450mg Wild rice raw
Zinc 5.96mg 1.1mg Wild rice raw
Copper 0.524mg 0.1mg Wild rice raw
Manganese 1.329mg Wild rice raw
Selenium 2.8µg 73.4µg Mackerel
Vitamin A 19IU 157IU Mackerel
Vitamin A RAE 1µg 47µg Mackerel
Vitamin E 0.82mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin B1 0.115mg 0.02mg Wild rice raw
Vitamin B2 0.262mg 0.19mg Wild rice raw
Vitamin B3 6.733mg 3.3mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.391mg 0.41mg Mackerel
Folate 95µg 15µg Wild rice raw
Vitamin B12 0µg 12µg Mackerel
Vitamin K 1.9µg 7.8µg Mackerel
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Cholesterol 0mg 95mg Wild rice raw
Saturated Fat 0.156g 7.148g Wild rice raw
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.159g 8.32g Mackerel
Polyunsaturated fat 0.676g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Mackerel
Low Fats diet ok
Low Carbs diet ok
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
39%
Wild rice raw
212%
Mackerel
Minerals Daily Need Coverage Score
96%
Wild rice raw
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 4443mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 6.992g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 57)
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.
Which food is richer in vitamins?
?
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. 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.