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  6. Mackerel vs. Wheat Bread

Mackerel vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between Mackerel and Wheat Bread

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, and Vitamin B6, however, Wheat Bread is higher in Vitamin B1, Iron, and Fiber.
  • Mackerel covers your daily Vitamin B12 needs 500% more than Wheat Bread.
  • Wheat Bread has less Cholesterol.

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

Infographic

Mackerel vs Wheat Bread 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.
Mackerel
Mackerel
4
:
6
Wheat Bread
Wheat Bread
Contains more Phosphorus +35.1%
Contains more Potassium +133.2%
Contains more Selenium +119.8%
Contains more Calcium +150%
Contains more Iron +192.1%
Contains less Sodium -86.5%
Contains more Zinc +33.6%
Contains more Copper +98%
Equal in Magnesium - 59
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Phosphorus +35.1%
Contains more Potassium +133.2%
Contains more Selenium +119.8%
Contains more Calcium +150%
Contains more Iron +192.1%
Contains less Sodium -86.5%
Contains more Zinc +33.6%
Contains more Copper +98%
Equal in Magnesium - 59

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.
Mackerel
Mackerel
6
:
6
Wheat Bread
Wheat Bread
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +716.5%
Contains more Polyunsaturated fat +261%
Contains less Saturated Fat -86.2%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +716.5%
Contains more Polyunsaturated fat +261%
Contains less Saturated Fat -86.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Wheat Bread
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 Mackerel Wheat Bread Opinion
Net carbs 0g 51.07g Wheat Bread
Protein 18.5g 12.96g Mackerel
Fats 25.1g 4.27g Mackerel
Carbs 0g 55.77g Wheat Bread
Calories 305kcal 313kcal Wheat Bread
Sugar 0g 6.42g Mackerel
Fiber 0g 4.7g Wheat Bread
Calcium 66mg 165mg Wheat Bread
Iron 1.4mg 4.09mg Wheat Bread
Magnesium 60mg 59mg Mackerel
Phosphorus 254mg 188mg Mackerel
Potassium 520mg 223mg Mackerel
Sodium 4450mg 601mg Wheat Bread
Zinc 1.1mg 1.47mg Wheat Bread
Copper 0.1mg 0.198mg Wheat Bread
Manganese 1.377mg Wheat Bread
Selenium 73.4µg 33.4µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 0.24mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.02mg 0.439mg Wheat Bread
Vitamin B2 0.19mg 0.382mg Wheat Bread
Vitamin B3 3.3mg 6.25mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.41mg 0.153mg Mackerel
Folate 15µg 86µg Wheat Bread
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 5.7µg 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 95mg 0mg Wheat Bread
Saturated Fat 7.148g 0.989g Wheat Bread
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 1.019g Mackerel
Polyunsaturated fat 6.21g 1.72g Mackerel
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.