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  6. Mackerel vs. Milk

Mackerel vs. Milk — In-Depth Nutrition Comparison

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Important differences between mackerel and milk

  • Mackerel has more vitamin B12, selenium, vitamin D*, vitamin B6, phosphorus, vitamin B3, and iron than milk.
  • Mackerel's daily need coverage for vitamin B12 is 480% more.
  • Mackerel contains 101 times more sodium than milk. Mackerel contains 4450mg of sodium, while milk contains 44mg.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Mackerel vs Milk 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +445.5%
Contains more PotassiumPotassium +246.7%
Contains more IronIron +4566.7%
Contains more CopperCopper +900%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +167.4%
Contains more SeleniumSelenium +2124.2%
Contains more CalciumCalcium +89.4%
Contains less SodiumSodium -99%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Milk
Milk
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin DVitamin D +2000%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin B3Vitamin B3 +3448.4%
Contains more Vitamin B6Vitamin B6 +1008.1%
Contains more Vitamin B12Vitamin B12 +2453.2%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +23.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B2 ~0.185mg

All nutrients comparison - raw data values

Nutrient Mackerel Milk DV% diff.
Vitamin B12 12µg 0.47µg 480%
Sodium 4450mg 44mg 192%
Selenium 73.4µg 3.3µg 127%
Vitamin D* 1006 IU 48 IU 120%
Vitamin D 25.2µg 1.2µg 120%
Polyunsaturated fat 6.21g 0.035g 41%
Fats 25.1g 0.97g 37%
Protein 18.5g 3.37g 30%
Cholesterol 95mg 5mg 30%
Saturated fat 7.148g 0.633g 30%
Vitamin B6 0.41mg 0.037mg 29%
Phosphorus 254mg 95mg 23%
Vitamin B3 3.3mg 0.093mg 20%
Monounsaturated fat 8.32g 0.277g 20%
Iron 1.4mg 0.03mg 17%
Vitamin E 2.38mg 0.01mg 16%
Choline 101.6mg 17.7mg 15%
Calories 305kcal 42kcal 13%
Magnesium 60mg 11mg 12%
Potassium 520mg 150mg 11%
Copper 0.1mg 0.01mg 10%
Vitamin B5 0.361mg 7%
Calcium 66mg 125mg 6%
Zinc 1.1mg 0.42mg 6%
Vitamin K 7.8µg 0.1µg 6%
Folate 15µg 5µg 3%
Carbs 0g 4.99g 2%
Vitamin A 47µg 58µg 1%
Protein per 100 calories 6.1g 8g N/A
Calories per 10 g protein 165kcal 125kcal N/A
Weight per 100 calories 33g 238g N/A
Unsaturated / Saturated Fat ratio 2 0.49 N/A
Net carbs 0g 4.99g N/A
Sugar 0g 5.2g N/A
Manganese 0.003mg 0%
Vitamin B1 0.02mg 0.02mg 0%
Vitamin B2 0.19mg 0.185mg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +449%
Contains more FatsFats +2487.6%
Contains more OtherOther +1686.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +109.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2903.6%
Contains more Poly. FatPolyunsaturated fat +17642.9%
Contains less Sat. FatSaturated fat -91.1%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.