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  6. Mackerel vs. Parmesan

Mackerel vs. Parmesan — In-Depth Nutrition Comparison

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Important differences between mackerel and parmesan

  • Mackerel has more vitamin B12, vitamin D*, selenium, vitamin B6, and vitamin B3; however, parmesan is richer in calcium, phosphorus, and zinc.
  • Mackerel's daily need coverage for vitamin B12 is 442% more.
  • Mackerel contains 48 times more vitamin D* than parmesan. Mackerel contains 1006 IU of vitamin D*, while parmesan contains 21 IU.
  • Parmesan contains less sodium.

The food varieties used in the comparison are Fish, mackerel, salted and Cheese, parmesan, grated.

Infographic

Mackerel vs Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +76.5%
Contains more PotassiumPotassium +188.9%
Contains more IronIron +185.7%
Contains more CopperCopper +150%
Contains more SeleniumSelenium +113.4%
Contains more CalciumCalcium +1192.4%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +146.9%
Contains less SodiumSodium -59.5%

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%
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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin DVitamin D +4940%
Contains more Vitamin EVitamin E +349.1%
Contains more Vitamin B3Vitamin B3 +4025%
Contains more Vitamin B6Vitamin B6 +406.2%
Contains more Vitamin B12Vitamin B12 +757.1%
Contains more Vitamin KVitamin K +358.8%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +457.4%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +88.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Parmesan DV% diff.
Vitamin B12 12µg 1.4µg 442%
Vitamin D 25.2µg 0.5µg 124%
Vitamin D* 1006 IU 21 IU 123%
Sodium 4450mg 1804mg 115%
Calcium 66mg 853mg 79%
Selenium 73.4µg 34.4µg 71%
Phosphorus 254mg 627mg 53%
Saturated fat 7.148g 15.371g 37%
Polyunsaturated fat 6.21g 1.386g 32%
Zinc 1.1mg 4.2mg 28%
Vitamin B6 0.41mg 0.081mg 25%
Vitamin A 47µg 262µg 24%
Protein 18.5g 28.42g 20%
Vitamin B3 3.3mg 0.08mg 20%
Choline 101.6mg 14.1mg 16%
Vitamin B2 0.19mg 0.358mg 13%
Vitamin E 2.38mg 0.53mg 12%
Iron 1.4mg 0.49mg 11%
Potassium 520mg 180mg 10%
Vitamin B5 0.45mg 9%
Copper 0.1mg 0.04mg 7%
Calories 305kcal 420kcal 6%
Magnesium 60mg 34mg 6%
Carbs 0g 13.91g 5%
Vitamin K 7.8µg 1.7µg 5%
Fats 25.1g 27.84g 4%
Cholesterol 95mg 86mg 3%
Manganese 0.071mg 3%
Monounsaturated fat 8.32g 7.13g 3%
Folate 15µg 6µg 2%
Vitamin B1 0.02mg 0.026mg 1%
Protein per 100 calories 6.1g 6.8g N/A
Calories per 10 g protein 165kcal 148kcal N/A
Weight per 100 calories 33g 24g N/A
Unsaturated / Saturated Fat ratio 2 0.55 N/A
Net carbs 0g 13.91g N/A
Sugar 0g 0.07g N/A
Trans fat 0.876g N/A
Tryptophan 0.383mg 0%
Threonine 1.075mg 0%
Isoleucine 1.455mg 0%
Leucine 2.747mg 0%
Lysine 2.201mg 0%
Methionine 0.751mg 0%
Phenylalanine 1.538mg 0%
Valine 1.865mg 0%
Histidine 0.806mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.391g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +89.8%
Contains more OtherOther +86.6%
Contains more ProteinProtein +53.6%
Contains more FatsFats +10.9%
Contains more CarbsCarbs +∞%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -53.5%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +348.1%

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.