First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Catfish | Mackerel |
Nutrient | catfish | mackerel |
Protein | 16g | 18g |
Carbohydrate | 7g | 0g |
Fiber | 1g | 0g |
Fat | 12g | 14g |
Monounsat. Fat | 5g | 14g |
Polyunsat. Fat | 3g | 3g |
Saturated Fat | 3g | 3g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Nutrient | catfish | mackerel |
Choline | 0% | 15% |
Vitamin A | 1% | 8% |
Vitamin C | 0% | 1% |
Vitamin E | 0% | 12% |
Vitamin K | 0% | 6% |
Mackerel have significantly more Vitamins A, E, K than catfish. Catfish are a good source of Phosphorus, Iron. Catfish are a great source of Vitamin B12. Mackerel are a good source of Riboflavin, Vitamin B6, Magnesium, Phosphorus, Iron. Mackerel are a great source of Niacin. Mackerel are an excellent source of Vitamin B12.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Nutrient | catfish | mackerel |
Vitamin B1 | 6% | 17% |
Vitamin B2 | 11% | 28% |
Vitamin B3 | 17% | 74% |
Vitamin B5 | 13% | 17% |
Vitamin B6 | 15% | 35% |
Vitamin B12 | 83% | 425% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Nutrient | catfish | mackerel |
Sodium | 16% | 6% |
Potasium | 8% | 9% |
Calcium | 8% | 2% |
Magnesium | 7% | 21% |
Phosphorus | 33% | 37% |
Iron | 21% | 27% |
Manganese | 2% | 1% |
Selenium | 27% | 96% |
Copper | 9% | 7% |
Zinc | 8% | 7% |
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this: