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  6. Wheat Bread vs. Mackerel

Wheat Bread vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between wheat Bread and mackerel

  • Wheat Bread has more vitamin B1, iron, and fiber; however, mackerel is higher in vitamin B12, vitamin D, selenium, and vitamin B6.
  • Mackerel covers your daily vitamin B12 needs 500% more than wheat Bread.
  • Wheat Bread has less saturated fat.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Bread, wheat, toasted and Fish, mackerel, salted.

Infographic

Wheat Bread vs Mackerel infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +150%
Contains more IronIron +192.1%
Contains more CopperCopper +98%
Contains more ZincZinc +33.6%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +133.2%
Contains more PhosphorusPhosphorus +35.1%
Contains more SeleniumSelenium +119.8%
~equal in Magnesium ~60mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2095%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +89.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +473.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +891.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +168%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
Contains more CholineCholine +359.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +42.7%
Contains more FatsFats +487.8%
Contains more WaterWater +77.5%
Contains more OtherOther +383.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +716.5%
Contains more Poly. FatPolyunsaturated fat +261%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 601mg 4450mg 167%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 33.4µg 73.4µg 73%
Manganese 1.377mg 60%
Vitamin B1 0.439mg 0.02mg 35%
Iron 4.09mg 1.4mg 34%
Fats 4.27g 25.1g 32%
Cholesterol 0mg 95mg 32%
Polyunsaturated fat 1.72g 6.21g 30%
Saturated fat 0.989g 7.148g 28%
Vitamin B6 0.153mg 0.41mg 20%
Fiber 4.7g 0g 19%
Carbs 55.77g 0g 19%
Folate 86µg 15µg 18%
Monounsaturated fat 1.019g 8.32g 18%
Vitamin B3 6.25mg 3.3mg 18%
Vitamin B2 0.382mg 0.19mg 15%
Vitamin E 0.24mg 2.38mg 14%
Choline 22.1mg 101.6mg 14%
Protein 12.96g 18.5g 11%
Copper 0.198mg 0.1mg 11%
Calcium 165mg 66mg 10%
Phosphorus 188mg 254mg 9%
Potassium 223mg 520mg 9%
Vitamin B5 0.456mg 9%
Vitamin A 0µg 47µg 5%
Zinc 1.47mg 1.1mg 3%
Vitamin K 5.7µg 7.8µg 2%
Calories 313kcal 305kcal 0%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 0g N/A
Magnesium 59mg 60mg 0%
Sugar 6.42g 0g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.391g N/A

Which food is preferable for your diet?

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

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
36%
Wheat Bread
172%
Mackerel
Minerals Daily Need Coverage Score
89%
Wheat Bread
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 3849mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 6.159g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $6.7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 6.42g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 60)
Which food is richer in minerals?
?
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.
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.