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  6. Mackerel vs. Wheat Bread

Mackerel vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on the differences between mackerel and wheat Bread

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

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

Infographic

Mackerel vs Wheat Bread infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more PotassiumPotassium +133.2%
Contains more PhosphorusPhosphorus +35.1%
Contains more SeleniumSelenium +119.8%
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 +∞%
~equal in Magnesium ~59mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +891.7%
Contains more Vitamin B6Vitamin B6 +168%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
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%

All nutrients comparison - raw data values

Nutrient Mackerel Wheat Bread DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 601mg 167%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 33.4µg 73%
Manganese 1.377mg 60%
Vitamin B1 0.02mg 0.439mg 35%
Iron 1.4mg 4.09mg 34%
Fats 25.1g 4.27g 32%
Cholesterol 95mg 0mg 32%
Polyunsaturated fat 6.21g 1.72g 30%
Saturated fat 7.148g 0.989g 28%
Vitamin B6 0.41mg 0.153mg 20%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Vitamin B3 3.3mg 6.25mg 18%
Folate 15µg 86µg 18%
Monounsaturated fat 8.32g 1.019g 18%
Vitamin B2 0.19mg 0.382mg 15%
Vitamin E 2.38mg 0.24mg 14%
Choline 101.6mg 22.1mg 14%
Protein 18.5g 12.96g 11%
Copper 0.1mg 0.198mg 11%
Calcium 66mg 165mg 10%
Omega-3 (ALA) 0.161g 10%
Potassium 520mg 223mg 9%
Phosphorus 254mg 188mg 9%
Vitamin B5 0.456mg 9%
Vitamin A 47µg 0µg 5%
Zinc 1.1mg 1.47mg 3%
Vitamin K 7.8µg 5.7µg 2%
Calories 305kcal 313kcal 0%
Protein per 100 calories 6.1g 4.1g N/A
Calories per 10 g protein 165kcal 242kcal N/A
Weight per 100 calories 33g 32g N/A
Unsaturated / Saturated Fat ratio 2 2.8 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Magnesium 60mg 59mg 0%
Sugar 0g 6.42g 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) 1.619g 0g N/A
Omega-3 (DHA) 2.965g 0g N/A
Omega-3 (DPA) 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
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 ProteinProtein +42.7%
Contains more FatsFats +487.8%
Contains more WaterWater +77.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

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

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.