Kale.World
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Catfish vs Mackerel
CALORIC DENSITY
Catfish, channel, ckd, breaded&fried
Mackerel, atlantic, raw
2.29
2.05
15011
15046

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.

*All our data comes from the USDA Nutrient Database.
Catfish
Mackerel
Protein = 16g
Protein = 18g
Carbohydrates = 7g
Carbohydrates = 0g
Fat = 12g
Fat = 14g
Fiber = 1g
Fiber = 0g
Monounsaturated = 5g
Monounsaturated = 5g
Polyunsaturated = 3g
Polyunsaturated = 3g
Saturated Fat = 3g
Saturated Fat = 3g
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
Note: the chart below maxes out at 20, so you can see better.

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.

Choline = 0%
Choline = 15%
Vitamin A = 1%
Vitamin A = 8%
Vitamin C = 0%
Vitamin C = 1%
Vitamin E = 0%
Vitamin E = 12%
Vitamin K = 0%
Vitamin K = 6%
Nutrientcatfishmackerel
Choline0%15%
Vitamin A1%8%
Vitamin C0%1%
Vitamin E0%12%
Vitamin K0%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)

Vitamin B1 = 6%
Vitamin B1 = 17%
Vitamin B2 = 11%
Vitamin B2 = 28%
Vitamin B3 = 17%
Vitamin B3 = 74%
Vitamin B5 = 13%
Vitamin B5 = 17%
Vitamin B6 = 15%
Vitamin B6 = 35%
Vitamin B12 = 83%
Vitamin B12 = 425%
Nutrientcatfishmackerel
Vitamin B16%17%
Vitamin B211%28%
Vitamin B317%74%
Vitamin B513%17%
Vitamin B615%35%
Vitamin B1283%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.

Sodium = 16%
Sodium = 6%
Potassium = 8%
Potassium = 9%
Calcium = 8%
Calcium = 2%
Magnesium = 7%
Magnesium = 21%
Phosphorus = 33%
Phosphorus = 37%
Iron = 21%
Iron = 27%
Manganese = 2%
Manganese = 1%
Selenium = 27%
Selenium = 96%
Copper = 9%
Copper = 7%
Zinc = 8%
Zinc = 7%
Nutrientcatfishmackerel
Sodium16%6%
Potasium8%9%
Calcium8%2%
Magnesium7%21%
Phosphorus33%37%
Iron21%27%
Manganese2%1%
Selenium27%96%
Copper9%7%
Zinc8%7%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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