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  6. Mackerel vs. Olive

Mackerel vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between mackerel and olive

  • Mackerel has more vitamin B12, selenium, vitamin D*, phosphorus, vitamin B6, and vitamin B3, while olive has more iron.
  • Mackerel covers your daily need for vitamin B12, 500% more than olive.
  • The amount of cholesterol in olive is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Olives, ripe, canned (small-extra large).

Infographic

Mackerel vs Olive 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%
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1400%
Contains more PotassiumPotassium +6400%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +8366.7%
Contains more SeleniumSelenium +8055.6%
Contains more CalciumCalcium +33.3%
Contains more IronIron +135.7%
Contains more CopperCopper +151%
Contains less SodiumSodium -83.5%

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%
Olive
Olive
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +135%
Contains more Vitamin EVitamin E +44.2%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8818.9%
Contains more Vitamin B6Vitamin B6 +4455.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +457.1%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Mackerel Olive DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 735mg 162%
Selenium 73.4µg 0.9µg 132%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Phosphorus 254mg 3mg 36%
Protein 18.5g 0.84g 35%
Polyunsaturated fat 6.21g 0.911g 35%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.009mg 31%
Saturated fat 7.148g 1.415g 26%
Iron 1.4mg 3.3mg 24%
Fats 25.1g 10.68g 22%
Vitamin B3 3.3mg 0.037mg 20%
Copper 0.1mg 0.251mg 17%
Choline 101.6mg 10.3mg 17%
Potassium 520mg 8mg 15%
Vitamin B2 0.19mg 0mg 15%
Magnesium 60mg 4mg 13%
Fiber 0g 3.2g 13%
Calories 305kcal 115kcal 10%
Zinc 1.1mg 0.22mg 8%
Vitamin E 2.38mg 1.65mg 5%
Vitamin K 7.8µg 1.4µg 5%
Folate 15µg 0µg 4%
Vitamin A 47µg 20µg 3%
Carbs 0g 6.26g 2%
Calcium 66mg 88mg 2%
Vitamin C 0mg 0.9mg 1%
Manganese 0.02mg 1%
Vitamin B1 0.02mg 0.003mg 1%
Monounsaturated fat 8.32g 7.888g 1%
Protein per 100 calories 6.1g 0.73g N/A
Calories per 10 g protein 165kcal 1369kcal N/A
Weight per 100 calories 33g 87g N/A
Unsaturated / Saturated Fat ratio 2 6.2 N/A
Net carbs 0g 3.06g N/A
Vitamin B5 0.015mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2102.4%
Contains more FatsFats +135%
Contains more OtherOther +500.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +86%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +581.7%
Contains less Sat. FatSaturated fat -80.2%
~equal in Monounsaturated fat ~7.888g

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.