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  6. Mackerel vs. Pork

Mackerel vs. Pork — In-Depth Nutrition Comparison

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Important differences between mackerel and pork

  • Mackerel has more vitamin B12, vitamin D*, selenium, and vitamin E; however, pork is richer in vitamin B1, zinc, vitamin B3, and vitamin B2.
  • Mackerel's daily need coverage for vitamin B12 is 471% more.
  • Mackerel contains 72 times more sodium than pork. Mackerel contains 4450mg of sodium, while pork contains 62mg.

The food varieties used in the comparison are Fish, mackerel, salted and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Mackerel vs Pork 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%
Pork
Pork
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +247.4%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +60.9%
Contains more CopperCopper +37%
Contains more SeleniumSelenium +62%
Contains more ZincZinc +117.3%
Contains less SodiumSodium -98.6%
~equal in Phosphorus ~246mg

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%
Pork
Pork
6
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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin DVitamin D +1838.5%
Contains more Vitamin AVitamin A +2250%
Contains more Vitamin EVitamin E +720.7%
Contains more Vitamin B12Vitamin B12 +1614.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4285%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B6Vitamin B6 +13.2%

All nutrients comparison - raw data values

Nutrient Mackerel Pork DV% diff.
Vitamin B12 12µg 0.7µg 471%
Sodium 4450mg 62mg 191%
Vitamin D 25.2µg 1.3µg 120%
Vitamin D* 1006 IU 53 IU 119%
Vitamin B1 0.02mg 0.877mg 71%
Selenium 73.4µg 45.3µg 51%
Polyunsaturated fat 6.21g 1.2g 33%
Protein 18.5g 27.32g 18%
Fats 25.1g 13.92g 17%
Vitamin E 2.38mg 0.29mg 14%
Vitamin B5 0.698mg 14%
Zinc 1.1mg 2.39mg 12%
Vitamin B3 3.3mg 5.037mg 11%
Vitamin B2 0.19mg 0.321mg 10%
Saturated fat 7.148g 5.23g 9%
Magnesium 60mg 28mg 8%
Iron 1.4mg 0.87mg 7%
Vitamin K 7.8µg 0µg 7%
Cholesterol 95mg 80mg 5%
Calcium 66mg 19mg 5%
Vitamin A 47µg 2µg 5%
Monounsaturated fat 8.32g 6.19g 5%
Vitamin B6 0.41mg 0.464mg 4%
Calories 305kcal 242kcal 3%
Potassium 520mg 423mg 3%
Copper 0.1mg 0.073mg 3%
Folate 15µg 5µg 3%
Vitamin C 0mg 0.6mg 1%
Phosphorus 254mg 246mg 1%
Choline 101.6mg 93.9mg 1%
Protein per 100 calories 6.1g 11g N/A
Calories per 10 g protein 165kcal 89kcal N/A
Weight per 100 calories 33g 41g N/A
Unsaturated / Saturated Fat ratio 2 1.4 N/A
Manganese 0.009mg 0%
Tryptophan 0.338mg 0%
Threonine 1.234mg 0%
Isoleucine 1.26mg 0%
Leucine 2.177mg 0%
Lysine 2.446mg 0%
Methionine 0.712mg 0%
Phenylalanine 1.086mg 0%
Valine 1.473mg 0%
Histidine 1.067mg 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
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +80.3%
Contains more OtherOther +1405.6%
Contains more ProteinProtein +47.7%
Contains more WaterWater +34.6%
~equal in Carbs ~0g

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
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated fat +34.4%
Contains more Poly. FatPolyunsaturated fat +417.5%
Contains less Sat. FatSaturated fat -26.8%

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.