Fish Mackerel vs Fish Oil Menhaden
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Mackerel has more protein per 100 calories: 12.9 g against 0 g.
- Fish Mackerel is lighter per 100 g: 152 kcal against 902 kcal.
- Fish Mackerel leads in 42 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Fish Oil Menhaden leads in 6 micronutrients, including Polyunsaturated Fat, Saturated Fat, Cholesterol.
Per 100 calories
| Nutrient | Fish Mackerel | Fish Oil Menhaden |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 12.9 g | 0 g |
| Carbs | 0 g | 0 g |
| Fat | 4.96 g | 11.1 g |
| Vitamins | ||
| Vitamin A | 53.7 µg | 0 µg |
| Thiamin (B1) | 0.085 mg | 0 mg |
| Riboflavin (B2) | 0.227 mg | 0 mg |
| Niacin (B3) | 4.66 mg | 0 mg |
| Pantothenic Acid (B5) | 0.455 mg | 0 mg |
| Vitamin B6 | 0.259 mg | 0 mg |
| Folate | 1.98 µg | 0 µg |
| Vitamin B12 | 5.13 µg | 0 µg |
| Choline | 40.1 mg | 0 mg |
| Vitamin C | 0.923 mg | 0 mg |
| Vitamin D | 7.14 µg | 0 µg |
| Vitamin E | 0.705 mg | 0 mg |
| Vitamin K | 1.14 µg | 0 µg |
| Minerals | ||
| Calcium | 12.7 mg | 0 mg |
| Iron | 0.826 mg | 0 mg |
| Magnesium | 27.8 mg | 0 mg |
| Phosphorus | 131 mg | 0 mg |
| Potassium | 264 mg | 0 mg |
| Sodium | 64.7 mg | 0 mg |
| Zinc | 0.387 mg | 0 mg |
| Copper | 0.041 mg | 0 mg |
| Manganese | 0.008 mg | 0 mg |
| Selenium | 25.3 µg | 0 µg |
| Iodine | 53.7 µg | 0 µg |
| Fats | ||
| Polyunsaturated Fat | 1.23 g | 1.9 g |
| Monounsaturated Fat | 1.71 g | 1.48 g |
| Saturated Fat | 1.27 g | 6.98 g |
| Cholesterol | 40.5 mg | 56.6 mg |
| Omega-3 (EPA) | 0.308 g | 1.46 g |
| Omega-3 (DHA) | 0.58 g | 0.949 g |
| Omega-6 (Linoleic Acid) | 0.078 g | 0.238 g |
| Amino Acids | ||
| Histidine | 0.38 g | 0 g |
| Isoleucine | 0.594 g | 0 g |
| Leucine | 1.05 g | 0 g |
| Lysine | 1.18 g | 0 g |
| Methionine | 0.382 g | 0 g |
| Cystine | 0.138 g | 0 g |
| Phenylalanine | 0.503 g | 0 g |
| Tyrosine | 0.436 g | 0 g |
| Threonine | 0.565 g | 0 g |
| Tryptophan | 0.144 g | 0 g |
| Valine | 0.663 g | 0 g |
| Arginine | 0.77 g | 0 g |
| Alanine | 0.78 g | 0 g |
| Serine | 1.32 g | 0 g |
| Proline | 1.93 g | 0 g |
| Glycine | 0.619 g | 0 g |
| Aspartic Acid | 0.456 g | 0 g |
| Glutamic Acid | 0.526 g | 0 g |
Per 100 grams
| Nutrient | Fish Mackerel | Fish Oil Menhaden |
|---|---|---|
| Calories | 152 kcal | 902 kcal |
| Protein | 19.6 g | 0 g |
| Carbs | 0 g | 0 g |
| Fat | 7.52 g | 100 g |
| Vitamins | ||
| Vitamin A | 81.5 µg | 0 µg |
| Thiamin (B1) | 0.129 mg | 0 mg |
| Riboflavin (B2) | 0.345 mg | 0 mg |
| Niacin (B3) | 7.07 mg | 0 mg |
| Pantothenic Acid (B5) | 0.69 mg | 0 mg |
| Vitamin B6 | 0.393 mg | 0 mg |
| Folate | 3 µg | 0 µg |
| Vitamin B12 | 7.78 µg | 0 µg |
| Choline | 60.8 mg | 0 mg |
| Vitamin C | 1.4 mg | 0 mg |
| Vitamin D | 10.8 µg | 0 µg |
| Vitamin E | 1.07 mg | 0 mg |
| Vitamin K | 1.73 µg | 0 µg |
| Minerals | ||
| Calcium | 19.3 mg | 0 mg |
| Iron | 1.25 mg | 0 mg |
| Magnesium | 42.3 mg | 0 mg |
| Phosphorus | 199 mg | 0 mg |
| Potassium | 400 mg | 0 mg |
| Sodium | 98.3 mg | 0 mg |
| Zinc | 0.587 mg | 0 mg |
| Copper | 0.062 mg | 0 mg |
| Manganese | 0.012 mg | 0 mg |
| Selenium | 38.4 µg | 0 µg |
| Iodine | 81.5 µg | 0 µg |
| Fats | ||
| Polyunsaturated Fat | 1.87 g | 17.1 g |
| Monounsaturated Fat | 2.6 g | 13.4 g |
| Saturated Fat | 1.93 g | 63 g |
| Cholesterol | 61.5 mg | 511 mg |
| Omega-3 (EPA) | 0.468 g | 13.2 g |
| Omega-3 (DHA) | 0.88 g | 8.56 g |
| Omega-6 (Linoleic Acid) | 0.118 g | 2.15 g |
| Amino Acids | ||
| Histidine | 0.576 g | 0 g |
| Isoleucine | 0.902 g | 0 g |
| Leucine | 1.59 g | 0 g |
| Lysine | 1.8 g | 0 g |
| Methionine | 0.579 g | 0 g |
| Cystine | 0.21 g | 0 g |
| Phenylalanine | 0.764 g | 0 g |
| Tyrosine | 0.661 g | 0 g |
| Threonine | 0.858 g | 0 g |
| Tryptophan | 0.219 g | 0 g |
| Valine | 1.01 g | 0 g |
| Arginine | 1.17 g | 0 g |
| Alanine | 1.18 g | 0 g |
| Serine | 2.01 g | 0 g |
| Proline | 2.92 g | 0 g |
| Glycine | 0.939 g | 0 g |
| Aspartic Acid | 0.692 g | 0 g |
| Glutamic Acid | 0.798 g | 0 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Mackerel and Fish Oil Menhaden, including preparation variants and research-cited compound levels, or compare any two foods.