Croaker vs. Mackerel — In-Depth Nutrition Comparison

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How are croaker and mackerel different?

Croaker is richer in folate, while mackerel is higher in vitamin B12, selenium, vitamin B2, vitamin B3, vitamin B6, magnesium, iron, and phosphorus.
Mackerel covers your daily need for vitamin B12, 704% more than croaker.
Croaker contains 17 times more folate than mackerel. Croaker contains 34µg of folate, while mackerel contains 2µg.
Mackerel is lower in sodium.

Fish, croaker, Atlantic, cooked, breaded, and fried and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

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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.

Croaker

Mackerel

Contains more CalciumCalcium	+113.3%
Contains more ManganeseManganese	+300%

Contains more MagnesiumMagnesium	+131%
Contains more PotassiumPotassium	+17.9%
Contains more IronIron	+82.6%
Contains more CopperCopper	+44.6%
Contains more ZincZinc	+80.8%
Contains more PhosphorusPhosphorus	+28.1%
Contains less SodiumSodium	-76.1%
Contains more SeleniumSelenium	+33%

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.

Croaker

Mackerel

Contains more FolateFolate

+1600%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+134.8%
Contains more Vitamin B1Vitamin B1	+76.7%
Contains more Vitamin B2Vitamin B2	+216.9%
Contains more Vitamin B3Vitamin B3	+59.3%
Contains more Vitamin B5Vitamin B5	+33.8%
Contains more Vitamin B6Vitamin B6	+76.9%
Contains more Vitamin B12Vitamin B12	+804.8%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.1µg	19µg	704%
Selenium	38.8µg	51.6µg	23%
Vitamin B2	0.13mg	0.412mg	22%
Vitamin B3	4.3mg	6.85mg	16%
Vitamin B6	0.26mg	0.46mg	15%
Magnesium	42mg	97mg	13%
Sodium	348mg	83mg	12%
Protein	18.2g	23.85g	11%
Iron	0.86mg	1.57mg	9%
Phosphorus	217mg	278mg	9%
Polyunsaturated fat	2.917g	4.3g	9%
Fats	12.67g	17.81g	8%
Folate	34µg	2µg	8%
Vitamin B1	0.09mg	0.159mg	6%
Vitamin B5	0.74mg	0.99mg	5%
Zinc	0.52mg	0.94mg	4%
Monounsaturated fat	5.32g	7.006g	4%
Carbs	7.54g	0g	3%
Cholesterol	84mg	75mg	3%
Copper	0.065mg	0.094mg	3%
Vitamin A	23µg	54µg	3%
Manganese	0.08mg	0.02mg	3%
Saturated fat	3.476g	4.176g	3%
Calories	221kcal	262kcal	2%
Calcium	32mg	15mg	2%
Potassium	340mg	401mg	2%
Fiber	0.4g	0g	2%
Protein per 100 calories	8.2g	9.1g	N/A
Calories per 10 g protein	121kcal	110kcal	N/A
Weight per 100 calories	45g	38g	N/A
Unsaturated / Saturated Fat ratio	2.4	2.7	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	7.14g	0g	N/A
Tryptophan	0.208mg	0.267mg	0%
Threonine	0.788mg	1.045mg	0%
Isoleucine	0.847mg	1.099mg	0%
Leucine	1.48mg	1.938mg	0%
Lysine	1.571mg	2.19mg	0%
Methionine	0.525mg	0.706mg	0%
Phenylalanine	0.742mg	0.931mg	0%
Valine	0.947mg	1.228mg	0%
Histidine	0.525mg	0.702mg	0%
Omega-3 - EPA	0.113g	0.504g	N/A
Omega-3 - DHA	0.089g	0.699g	N/A
Omega-3 - DPA	0.079g	0.106g	N/A