Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mackerel vs. Pita — In-Depth Nutrition Comparison

Compare

Summary of differences between mackerel and pita

  • Mackerel has more vitamin B12, vitamin B6, phosphorus, potassium, and magnesium, while pita has more vitamin B1 and fiber.
  • Mackerel covers your daily need for vitamin B12, 500% more than pita.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of pita is 68.

These are the specific foods used in this comparison Fish, mackerel, salted and Bread, pita, white, unenriched.

Infographic

Mackerel vs Pita 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Pita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +130.8%
Contains more PotassiumPotassium +333.3%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +161.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +30.3%
Contains more CopperCopper +68%
Contains less SodiumSodium -88%
~equal in Iron ~1.4mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Pita
3
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.9%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B6Vitamin B6 +1105.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1235%
Contains more FolateFolate +60%
~equal in Vitamin C ~0mg

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
Pita
1
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +103.3%
Contains more FatsFats +1991.7%
Contains more WaterWater +34%
Contains more OtherOther +605.3%
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
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +7823.8%
Contains more Poly. FatPolyunsaturated fat +1060.7%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pita DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 536mg 170%
Selenium 73.4µg 133%
Vitamin D 25.2µg 126%
Vitamin D 1006IU 126%
Polyunsaturated fat 6.21g 0.535g 38%
Fats 25.1g 1.2g 37%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.166g 32%
Vitamin B6 0.41mg 0.034mg 29%
Phosphorus 254mg 97mg 22%
Monounsaturated fat 8.32g 0.105g 21%
Vitamin B1 0.02mg 0.267mg 21%
Manganese 0.481mg 21%
Carbs 0g 55.7g 19%
Protein 18.5g 9.1g 19%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Potassium 520mg 120mg 12%
Fiber 0g 2.2g 9%
Copper 0.1mg 0.168mg 8%
Vitamin B5 0.397mg 8%
Magnesium 60mg 26mg 8%
Vitamin K 7.8µg 7%
Vitamin B3 3.3mg 2.142mg 7%
Vitamin B2 0.19mg 0.097mg 7%
Vitamin A 47µg 0µg 5%
Calories 305kcal 275kcal 2%
Folate 15µg 24µg 2%
Zinc 1.1mg 0.84mg 2%
Calcium 66mg 86mg 2%
Net carbs 0g 53.5g N/A
Iron 1.4mg 1.4mg 0%
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pita
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
172%
Mackerel
14%
Pita
Minerals Daily Need Coverage Score
131%
Mackerel
36%
Pita

Comparison summary

Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 3914mg)
Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 6.982g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $7)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 68)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.