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  6. Mackerel vs. Shiitake

Mackerel vs. Shiitake — In-Depth Nutrition Comparison

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How are mackerel and shiitake different?

  • Mackerel is richer in vitamin D*, selenium, phosphorus, iron, magnesium, vitamin B6, calcium, and potassium, while shiitake is higher in fiber.
  • Mackerel covers your daily need for sodium, 193% more than shiitake.
  • Mackerel contains 56 times more vitamin D* than shiitake. Mackerel contains 1006 IU of vitamin D*, while shiitake contains 18 IU.
  • Shiitake is lower in sodium.
  • Shiitake has a higher glycemic index (32) than mackerel (0).

Fish, mackerel, salted and Mushrooms, shiitake, raw types were used in this article.

Infographic

Mackerel vs Shiitake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +241.5%
Contains more PhosphorusPhosphorus +126.8%
Contains more SeleniumSelenium +1187.7%
Contains more CopperCopper +42%
Contains less SodiumSodium -99.8%
~equal in Zinc ~1.03mg

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%
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% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
Contains more Vitamin DVitamin D +6200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B6Vitamin B6 +39.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.4%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +17.5%
~equal in Vitamin C ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Shiitake DV% diff.
Vitamin B12 12µg 500%
Sodium 4450mg 9mg 193%
Vitamin D* 1006 IU 18 IU 124%
Vitamin D 25.2µg 0.4µg 124%
Selenium 73.4µg 5.7µg 123%
Polyunsaturated fat 6.21g 41%
Fats 25.1g 0.49g 38%
Protein 18.5g 2.24g 33%
Cholesterol 95mg 32%
Saturated fat 7.148g 32%
Vitamin B5 1.5mg 30%
Monounsaturated fat 8.32g 21%
Phosphorus 254mg 112mg 20%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Calories 305kcal 34kcal 14%
Iron 1.4mg 0.41mg 12%
Magnesium 60mg 20mg 10%
Fiber 0g 2.5g 10%
Manganese 0.23mg 10%
Vitamin B6 0.41mg 0.293mg 9%
Vitamin K 7.8µg 7%
Calcium 66mg 2mg 6%
Potassium 520mg 304mg 6%
Copper 0.1mg 0.142mg 5%
Vitamin A 47µg 5%
Vitamin B3 3.3mg 3.877mg 4%
Carbs 0g 6.79g 2%
Vitamin B2 0.19mg 0.217mg 2%
Zinc 1.1mg 1.03mg 1%
Folate 15µg 13µg 1%
Protein per 100 calories 6.1g 6.6g N/A
Calories per 10 g protein 165kcal 152kcal N/A
Weight per 100 calories 33g 294g N/A
Unsaturated / Saturated Fat ratio 2 N/A
Net carbs 0g 4.29g N/A
Sugar 0g 2.38g N/A
Vitamin B1 0.02mg 0.015mg 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +725.9%
Contains more FatsFats +5022.4%
Contains more OtherOther +1710.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +108.7%

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.