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  6. Milk vs. Mackerel

Milk vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between milk and mackerel

  • Mackerel has more vitamin B12, selenium, vitamin D*, fats, protein, vitamin B6, and phosphorus than milk.
  • Mackerel's daily need coverage for vitamin B12 is 480% more.
  • Milk contains less saturated fat.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, mackerel, salted.

Infographic

Milk vs Mackerel 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.
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains more CalciumCalcium +89.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +445.5%
Contains more PotassiumPotassium +246.7%
Contains more IronIron +4566.7%
Contains more CopperCopper +900%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +167.4%
Contains more SeleniumSelenium +2124.2%

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.
Milk
Milk
2
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
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%
Contains more Vitamin AVitamin A +23.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin DVitamin D +2000%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin B3Vitamin B3 +3448.4%
Contains more Vitamin B6Vitamin B6 +1008.1%
Contains more Vitamin B12Vitamin B12 +2453.2%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B2 ~0.19mg

All nutrients comparison - raw data values

Nutrient Milk Mackerel DV% diff.
Vitamin B12 0.47µg 12µg 480%
Sodium 44mg 4450mg 192%
Selenium 3.3µg 73.4µg 127%
Vitamin D* 48 IU 1006 IU 120%
Vitamin D 1.2µg 25.2µg 120%
Polyunsaturated fat 0.035g 6.21g 41%
Fats 0.97g 25.1g 37%
Protein 3.37g 18.5g 30%
Cholesterol 5mg 95mg 30%
Saturated fat 0.633g 7.148g 30%
Vitamin B6 0.037mg 0.41mg 29%
Phosphorus 95mg 254mg 23%
Vitamin B3 0.093mg 3.3mg 20%
Monounsaturated fat 0.277g 8.32g 20%
Iron 0.03mg 1.4mg 17%
Vitamin E 0.01mg 2.38mg 16%
Choline 17.7mg 101.6mg 15%
Calories 42kcal 305kcal 13%
Magnesium 11mg 60mg 12%
Potassium 150mg 520mg 11%
Copper 0.01mg 0.1mg 10%
Vitamin B5 0.361mg 7%
Calcium 125mg 66mg 6%
Zinc 0.42mg 1.1mg 6%
Vitamin K 0.1µg 7.8µg 6%
Folate 5µg 15µg 3%
Carbs 4.99g 0g 2%
Vitamin A 58µg 47µg 1%
Protein per 100 calories 8g 6.1g N/A
Calories per 10 g protein 125kcal 165kcal N/A
Weight per 100 calories 238g 33g N/A
Unsaturated / Saturated Fat ratio 0.49 2 N/A
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Manganese 0.003mg 0%
Vitamin B1 0.02mg 0.02mg 0%
Vitamin B2 0.185mg 0.19mg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 (EPA) 0g 1.619g N/A
Omega-3 (DHA) 0g 2.965g N/A
Omega-3 (ALA) 0.004g 0%
Omega-3 (DPA) 0g 0.391g N/A
Omega-6 (Linoleic acid) 0.027g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +109.1%
Contains more ProteinProtein +449%
Contains more FatsFats +2487.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +2903.6%
Contains more Poly. FatPolyunsaturated fat +17642.9%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.