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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.

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.
Wheat Bread
Wheat Bread
6
:
4
Mackerel
Mackerel
Contains more Calcium +150%
Contains more Iron +192.1%
Contains less Sodium -86.5%
Contains more Zinc +33.6%
Contains more Copper +98%
Contains more Phosphorus +35.1%
Contains more Potassium +133.2%
Contains more Selenium +119.8%
Equal in Magnesium - 60
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +150%
Contains more Iron +192.1%
Contains less Sodium -86.5%
Contains more Zinc +33.6%
Contains more Copper +98%
Contains more Phosphorus +35.1%
Contains more Potassium +133.2%
Contains more Selenium +119.8%
Equal in Magnesium - 60

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.
Wheat Bread
Wheat Bread
6
:
6
Mackerel
Mackerel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2095%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +89.4%
Contains more Folate +473.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +891.7%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +168%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +36.8%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2095%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +89.4%
Contains more Folate +473.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +891.7%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +168%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +36.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +42.7%
Contains more Fats +487.8%
Contains more Water +77.5%
Contains more Other +383.8%
Wheat Bread
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
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Protein +42.7%
Contains more Fats +487.8%
Contains more Water +77.5%
Contains more Other +383.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +716.5%
Contains more Polyunsaturated fat +261%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +716.5%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 51.07g 0g Wheat Bread
Protein 12.96g 18.5g Mackerel
Fats 4.27g 25.1g Mackerel
Carbs 55.77g 0g Wheat Bread
Calories 313kcal 305kcal Wheat Bread
Sugar 6.42g 0g Mackerel
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 66mg Wheat Bread
Iron 4.09mg 1.4mg Wheat Bread
Magnesium 59mg 60mg Mackerel
Phosphorus 188mg 254mg Mackerel
Potassium 223mg 520mg Mackerel
Sodium 601mg 4450mg Wheat Bread
Zinc 1.47mg 1.1mg Wheat Bread
Copper 0.198mg 0.1mg Wheat Bread
Manganese 1.377mg Wheat Bread
Selenium 33.4µg 73.4µg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 0.24mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.02mg Wheat Bread
Vitamin B2 0.382mg 0.19mg Wheat Bread
Vitamin B3 6.25mg 3.3mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.153mg 0.41mg Mackerel
Folate 86µg 15µg Wheat Bread
Vitamin B12 0µg 12µg Mackerel
Vitamin K 5.7µg 7.8µg Mackerel
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Cholesterol 0mg 95mg Wheat Bread
Saturated Fat 0.989g 7.148g Wheat Bread
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 1.019g 8.32g Mackerel
Polyunsaturated fat 1.72g 6.21g Mackerel
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
212%
Mackerel
Minerals Daily Need Coverage Score
89%
Wheat Bread
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 3849mg)
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 95mg)
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.