Milk vs. Mackerel — In-Depth Nutrition Comparison

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How are milk and mackerel different?

Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, magnesium, iron, and vitamin B2 than milk.
Daily need coverage for vitamin B12 for mackerel is 772% higher.
Milk has less saturated fat.
Mackerel has a lower glycemic index (0) than milk (31).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

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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.

Milk

Mackerel

Contains more CalciumCalcium	+733.3%
Contains less SodiumSodium	-47%

Contains more MagnesiumMagnesium	+781.8%
Contains more PotassiumPotassium	+167.3%
Contains more IronIron	+5133.3%
Contains more CopperCopper	+840%
Contains more ZincZinc	+123.8%
Contains more PhosphorusPhosphorus	+192.6%
Contains more ManganeseManganese	+566.7%
Contains more SeleniumSelenium	+1463.6%

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.

Milk

Mackerel

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+150%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+695%
Contains more Vitamin B2Vitamin B2	+122.7%
Contains more Vitamin B3Vitamin B3	+7265.6%
Contains more Vitamin B5Vitamin B5	+174.2%
Contains more Vitamin B6Vitamin B6	+1143.2%
Contains more Vitamin B12Vitamin B12	+3942.6%

~equal in Vitamin A ~54µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.47µg	19µg	772%
Selenium	3.3µg	51.6µg	88%
Vitamin B3	0.093mg	6.85mg	42%
Protein	3.37g	23.85g	41%
Vitamin B6	0.037mg	0.46mg	33%
Polyunsaturated fat	0.035g	4.3g	28%
Fats	0.97g	17.81g	26%
Phosphorus	95mg	278mg	26%
Cholesterol	5mg	75mg	23%
Magnesium	11mg	97mg	20%
Iron	0.03mg	1.57mg	19%
Vitamin B2	0.185mg	0.412mg	17%
Monounsaturated fat	0.277g	7.006g	17%
Saturated fat	0.633g	4.176g	16%
Vitamin B5	0.361mg	0.99mg	13%
Vitamin B1	0.02mg	0.159mg	12%
Calories	42kcal	262kcal	11%
Calcium	125mg	15mg	11%
Copper	0.01mg	0.094mg	9%
Potassium	150mg	401mg	7%
Vitamin D*	48 IU		6%
Vitamin D	1.2µg		6%
Zinc	0.42mg	0.94mg	5%
Choline	17.7mg		3%
Carbs	4.99g	0g	2%
Sodium	44mg	83mg	2%
Manganese	0.003mg	0.02mg	1%
Folate	5µg	2µg	1%
Protein per 100 calories	8g	9.1g	N/A
Calories per 10 g protein	125kcal	110kcal	N/A
Weight per 100 calories	238g	38g	N/A
Unsaturated / Saturated Fat ratio	0.49	2.7	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	4.99g	0g	N/A
Sugar	5.2g		N/A
Vitamin A	58µg	54µg	0%
Vitamin E	0.01mg		0%
Vitamin K	0.1µg		0%
Tryptophan	0.043mg	0.267mg	0%
Threonine	0.143mg	1.045mg	0%
Isoleucine	0.174mg	1.099mg	0%
Leucine	0.319mg	1.938mg	0%
Lysine	0.282mg	2.19mg	0%
Methionine	0.088mg	0.706mg	0%
Phenylalanine	0.174mg	0.931mg	0%
Valine	0.22mg	1.228mg	0%
Histidine	0.101mg	0.702mg	0%
Omega-3 - EPA	0g	0.504g	N/A
Omega-3 - DHA	0g	0.699g	N/A
Omega-3 - ALA	0.004g		N/A
Omega-3 - DPA	0g	0.106g	N/A
Omega-6 - Linoleic acid	0.027g		N/A