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  6. Mackerel vs. Whitefish

Mackerel vs. Whitefish — In-Depth Nutrition Comparison

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Significant differences between mackerel and whitefish

  • Mackerel has more vitamin B12, selenium, vitamin B2, vitamin B3, fats, iron, magnesium, and vitamin B6; however, whitefish is richer in phosphorus.
  • Mackerel covers your daily vitamin B12 needs 752% more than whitefish.
  • Whitefish has 4 times less saturated fat than mackerel. Mackerel has 4.176g of saturated fat, while whitefish has 1.162g.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Mackerel vs Whitefish infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more MagnesiumMagnesium +131%
Contains more IronIron +234%
Contains more SeleniumSelenium +218.5%
Contains more CalciumCalcium +120%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +24.5%
Contains less SodiumSodium -21.7%
Contains more ManganeseManganese +330%
~equal in Potassium ~406mg
~equal in Copper ~0.092mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
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% 13% 0% 43% 36% 72% 52% 80% 120% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +38.5%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin B12Vitamin B12 +1879.2%
Contains more FolateFolate +750%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.171mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mackerel Whitefish DV% diff.
Vitamin B12 19µg 0.96µg 752%
Selenium 51.6µg 16.2µg 64%
Vitamin B2 0.412mg 0.154mg 20%
Vitamin B3 6.85mg 3.846mg 19%
Fats 17.81g 7.51g 16%
Iron 1.57mg 0.47mg 14%
Saturated fat 4.176g 1.162g 14%
Magnesium 97mg 42mg 13%
Monounsaturated fat 7.006g 2.559g 11%
Phosphorus 278mg 346mg 10%
Polyunsaturated fat 4.3g 2.755g 10%
Vitamin B6 0.46mg 0.346mg 9%
Calories 262kcal 172kcal 5%
Folate 2µg 17µg 4%
Zinc 0.94mg 1.27mg 3%
Manganese 0.02mg 0.086mg 3%
Vitamin B5 0.99mg 0.865mg 3%
Calcium 15mg 33mg 2%
Vitamin A 54µg 39µg 2%
Protein 23.85g 24.47g 1%
Cholesterol 75mg 77mg 1%
Sodium 83mg 65mg 1%
Vitamin B1 0.159mg 0.171mg 1%
Protein per 100 calories 9.1g 14g N/A
Calories per 10 g protein 110kcal 70kcal N/A
Weight per 100 calories 38g 58g N/A
Unsaturated / Saturated Fat ratio 2.7 4.6 N/A
Vitamin C 0.4mg 0mg 0%
Potassium 401mg 406mg 0%
Copper 0.094mg 0.092mg 0%
Tryptophan 0.267mg 0.274mg 0%
Threonine 1.045mg 1.073mg 0%
Isoleucine 1.099mg 1.128mg 0%
Leucine 1.938mg 1.989mg 0%
Lysine 2.19mg 2.248mg 0%
Methionine 0.706mg 0.724mg 0%
Phenylalanine 0.931mg 0.955mg 0%
Valine 1.228mg 1.261mg 0%
Histidine 0.702mg 0.721mg 0%
Omega-3 (EPA) 0.504g 0.406g N/A
Omega-3 (DHA) 0.699g 1.206g N/A
Omega-3 (DPA) 0.106g 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +137.2%
Contains more WaterWater +22.2%
~equal in Protein ~24.47g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated fat +173.8%
Contains more Poly. FatPolyunsaturated fat +56.1%
Contains less Sat. FatSaturated fat -72.2%

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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/175120/nutrients
  2. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.