Quick Summary
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for fewer calories (253 vs 375 per 100g).
When to Choose Nutritional Yeast Flakes
Choose Nutritional Yeast Flakes for more vitamin B3 (350mg vs 10mg), more vitamin B12 (150µg vs 19µg), and more protein (50g vs 23g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mackerel (Atlantic) | Nutritional Yeast Flakes | Winner |
|---|---|---|---|
| Calories | 253.4 | 375 | 🏆 Mackerel (Atlantic) |
| Protein | 23.1g | 50g | 🏆 Nutritional Yeast Flakes |
| Total Fat | 17.2g | 0g |
Key Vitamins & Minerals
Vitamin B12
🏆 Nutritional Yeast Flakes has 7.9x more
Vitamin B3 (Niacin)
🏆 Nutritional Yeast Flakes has 33.8x more
Health Benefits Comparison
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Nutritional Yeast Flakes Benefits
- Complete protein with 8g per 2 tbsp and all 9 essential amino acids
- Fortified with B12 (24µg per 2 tbsp = 1000% DV) essential for vegans
- Rich in B-complex vitamins for energy metabolism and nervous system function
- Beta-glucans support immune function and may lower cholesterol
Practical Considerations
💰 Cost
Mackerel (Atlantic): Moderate
Nutritional Yeast Flakes: Moderate
🕒 Preparation
Mackerel (Atlantic): Easy
Nutritional Yeast Flakes: Easy
📦 Storage
Mackerel (Atlantic): Refrigerate
Nutritional Yeast Flakes: Refrigerate
🍽️ Versatility
Mackerel (Atlantic): Very versatile
Nutritional Yeast Flakes: Very versatile
The Bottom Line
Both Mackerel (Atlantic) and Nutritional Yeast Flakes are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for fewer calories (253 vs 375 per 100g).
Choose Nutritional Yeast Flakes if: Choose Nutritional Yeast Flakes for more vitamin B3 (350mg vs 10mg), more vitamin B12 (150µg vs 19µg), and more protein (50g vs 23g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mackerel (Atlantic) and Nutritional Yeast Flakes in Nutrivio
Compare how Mackerel (Atlantic) and Nutritional Yeast Flakes fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
