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Mackerel vs. Flour — In-Depth Nutrition Comparison

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How are Mackerel and Flour different?

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B6, and Phosphorus, while Flour is higher in Vitamin B1, Folate, Iron, and Manganese.
  • Mackerel covers your daily need of Vitamin B12 792% more than Flour.

Fish, mackerel, Atlantic, cooked, dry heat and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Mackerel vs Flour infographic
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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.
:
4
Flour
Contains more Magnesium +340.9%
Contains more Phosphorus +157.4%
Contains more Potassium +274.8%
Contains more Zinc +34.3%
Contains more Selenium +52.2%
Contains more Iron +195.5%
Contains less Sodium -97.6%
Contains more Copper +53.2%
Contains more Manganese +3310%
Equal in Calcium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +340.9%
Contains more Phosphorus +157.4%
Contains more Potassium +274.8%
Contains more Zinc +34.3%
Contains more Selenium +52.2%
Contains more Iron +195.5%
Contains less Sodium -97.6%
Contains more Copper +53.2%
Contains more Manganese +3310%
Equal in Calcium - 15

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.
:
6
Flour
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +126%
Contains more Vitamin B6 +945.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +393.7%
Contains more Vitamin B2 +19.9%
Contains more Folate +9050%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +126%
Contains more Vitamin B6 +945.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +393.7%
Contains more Vitamin B2 +19.9%
Contains more Folate +9050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Flour
Contains more Protein +130.9%
Contains more Fats +1717.3%
Contains more Water +346.9%
Contains more Other +1002.2%
Contains more Carbs +∞%
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +130.9%
Contains more Fats +1717.3%
Contains more Water +346.9%
Contains more Other +1002.2%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Flour
Contains more Monounsaturated Fat +7952.9%
Contains more Polyunsaturated fat +941.2%
Contains less Saturated Fat -96.3%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +7952.9%
Contains more Polyunsaturated fat +941.2%
Contains less Saturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Flour
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Flour Opinion
Net carbs 0g 73.61g Flour
Protein 23.85g 10.33g Mackerel
Fats 17.81g 0.98g Mackerel
Carbs 0g 76.31g Flour
Calories 262kcal 364kcal Flour
Sugar 0.27g Mackerel
Fiber 0g 2.7g Flour
Calcium 15mg 15mg
Iron 1.57mg 4.64mg Flour
Magnesium 97mg 22mg Mackerel
Phosphorus 278mg 108mg Mackerel
Potassium 401mg 107mg Mackerel
Sodium 83mg 2mg Flour
Zinc 0.94mg 0.7mg Mackerel
Copper 0.094mg 0.144mg Flour
Manganese 0.02mg 0.682mg Flour
Selenium 51.6µg 33.9µg Mackerel
Vitamin A 180IU 0IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.06mg Flour
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.785mg Flour
Vitamin B2 0.412mg 0.494mg Flour
Vitamin B3 6.85mg 5.904mg Mackerel
Vitamin B5 0.99mg 0.438mg Mackerel
Vitamin B6 0.46mg 0.044mg Mackerel
Folate 2µg 183µg Flour
Vitamin B12 19µg 0µg Mackerel
Vitamin K 0.3µg Flour
Tryptophan 0.267mg 0.127mg Mackerel
Threonine 1.045mg 0.281mg Mackerel
Isoleucine 1.099mg 0.357mg Mackerel
Leucine 1.938mg 0.71mg Mackerel
Lysine 2.19mg 0.228mg Mackerel
Methionine 0.706mg 0.183mg Mackerel
Phenylalanine 0.931mg 0.52mg Mackerel
Valine 1.228mg 0.415mg Mackerel
Histidine 0.702mg 0.23mg Mackerel
Cholesterol 75mg 0mg Flour
Saturated Fat 4.176g 0.155g Flour
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 0.087g Mackerel
Polyunsaturated fat 4.3g 0.413g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
235%
Mackerel
50%
Flour
Minerals Daily Need Coverage Score
64%
Mackerel
59%
Flour

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 4.021g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.