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  6. Liver vs. Mackerel

Liver vs. Mackerel — In-Depth Nutrition Comparison

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Differences between liver and mackerel

  • Liver is higher than mackerel in vitamin A, vitamin B12, iron, vitamin B2, copper, zinc, folate, and vitamin B3.
  • Liver's daily need coverage for vitamin A is 357% higher.
  • Liver has 13 times more iron than mackerel. While liver has 17.92mg of iron, mackerel has only 1.4mg.
  • Mackerel has less cholesterol.

The food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Fish, mackerel, salted.

Infographic

Liver vs Mackerel 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.
Liver
Liver
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 IronIron +1180%
Contains more CopperCopper +534%
Contains more ZincZinc +510.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +246.7%
~equal in Phosphorus ~254mg
~equal in Selenium ~73.4µg

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.
Liver
Liver
9
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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +11400%
Contains more Vitamin B1Vitamin B1 +1190%
Contains more Vitamin B2Vitamin B2 +1055.8%
Contains more Vitamin B3Vitamin B3 +155.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin B12Vitamin B12 +55.6%
Contains more FolateFolate +986.7%

All nutrients comparison - raw data values

Nutrient Liver Mackerel DV% diff.
Vitamin A 5405µg 47µg 595%
Vitamin B12 18.67µg 12µg 278%
Iron 17.92mg 1.4mg 207%
Sodium 49mg 4450mg 191%
Vitamin B2 2.196mg 0.19mg 154%
Vitamin D* 1006 IU 126%
Vitamin D 25.2µg 126%
Vitamin B5 4.774mg 95%
Cholesterol 355mg 95mg 87%
Copper 0.634mg 0.1mg 59%
Zinc 6.72mg 1.1mg 51%
Folate 163µg 15µg 37%
Polyunsaturated fat 1.05g 6.21g 34%
Fats 4.4g 25.1g 32%
Vitamin B3 8.435mg 3.3mg 32%
Vitamin C 23.6mg 0mg 26%
Saturated fat 1.41g 7.148g 26%
Vitamin B1 0.258mg 0.02mg 20%
Monounsaturated fat 0.63g 8.32g 19%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Protein 26.02g 18.5g 15%
Manganese 0.3mg 13%
Vitamin B6 0.57mg 0.41mg 12%
Magnesium 14mg 60mg 11%
Potassium 150mg 520mg 11%
Selenium 67.5µg 73.4µg 11%
Calories 165kcal 305kcal 7%
Vitamin K 7.8µg 7%
Calcium 10mg 66mg 6%
Phosphorus 241mg 254mg 2%
Carbs 3.76g 0g 1%
Protein per 100 calories 16g 6.1g N/A
Calories per 10 g protein 63kcal 165kcal N/A
Weight per 100 calories 61g 33g N/A
Unsaturated / Saturated Fat ratio 1.2 2 N/A
Net carbs 3.76g 0g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0.03g 2.965g N/A
Omega-3 - DPA 0.04g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 ProteinProtein +40.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.6%
Contains more FatsFats +470.5%
Contains more OtherOther +793.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 -80.3%
Contains more Mono. FatMonounsaturated fat +1220.6%
Contains more Poly. FatPolyunsaturated fat +491.4%

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.