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  6. Mackerel vs. Soy sauce

Mackerel vs. Soy sauce — In-Depth Nutrition Comparison

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Summary of differences between mackerel and soy sauce

  • The amount of vitamin B12, selenium, vitamin D*, vitamin B6, vitamin E, choline, and phosphorus in mackerel is higher than in soy sauce.
  • Mackerel covers your daily need for vitamin B12, 500% more than soy sauce.
  • The amount of cholesterol in soy sauce is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of soy sauce is 15.

These are the specific foods used in this comparison Fish, mackerel, salted and Soy sauce made from soy and wheat (shoyu).

Infographic

Mackerel vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +19.5%
Contains more CopperCopper +132.6%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +53%
Contains less SodiumSodium -19%
Contains more SeleniumSelenium +14580%
Contains more MagnesiumMagnesium +23.3%
~equal in Iron ~1.45mg

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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B6Vitamin B6 +177%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +65%
~equal in Vitamin C ~0mg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Mackerel Soy sauce DV% diff.
Vitamin B12 12µg 0µg 500%
Selenium 73.4µg 0.5µg 133%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Sodium 4450mg 5493mg 45%
Manganese 1.018mg 44%
Polyunsaturated fat 6.21g 0.263g 40%
Fats 25.1g 0.57g 38%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.073g 32%
Protein 18.5g 8.14g 21%
Monounsaturated fat 8.32g 0.088g 21%
Vitamin B6 0.41mg 0.148mg 20%
Vitamin E 2.38mg 0mg 16%
Choline 101.6mg 18.3mg 15%
Calories 305kcal 53kcal 13%
Phosphorus 254mg 166mg 13%
Vitamin B3 3.3mg 2.196mg 7%
Vitamin K 7.8µg 0µg 7%
Copper 0.1mg 0.043mg 6%
Vitamin B5 0.297mg 6%
Vitamin A 47µg 0µg 5%
Magnesium 60mg 74mg 3%
Calcium 66mg 33mg 3%
Potassium 520mg 435mg 3%
Fiber 0g 0.8g 3%
Carbs 0g 4.93g 2%
Zinc 1.1mg 0.87mg 2%
Vitamin B2 0.19mg 0.165mg 2%
Iron 1.4mg 1.45mg 1%
Vitamin B1 0.02mg 0.033mg 1%
Protein per 100 calories 6.1g 15g N/A
Calories per 10 g protein 165kcal 65kcal N/A
Weight per 100 calories 33g 189g N/A
Unsaturated / Saturated Fat ratio 2 4.8 N/A
Net carbs 0g 4.13g N/A
Sugar 0g 0.4g N/A
Folate 15µg 14µg 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +127.3%
Contains more FatsFats +4303.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.5%
Contains more OtherOther +13.5%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +9354.5%
Contains more Poly. FatPolyunsaturated fat +2261.2%
Contains less Sat. FatSaturated fat -99%

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.