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Mackerel vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Wheat ?

  • Mackerel is richer in Vitamin B12, and Vitamin D, yet Wheat is richer in Copper, Phosphorus, Vitamin B1, Selenium, and Zinc.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Wheat contains less Cholesterol.

We used Fish, mackerel, salted and Wheat, durum types in this comparison.

Infographic

Mackerel vs Wheat  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.
Contains more Calcium +94.1%
Contains more Potassium +20.6%
Contains more Iron +151.4%
Contains more Magnesium +140%
Contains more Phosphorus +100%
Contains less Sodium -100%
Contains more Zinc +278.2%
Contains more Copper +453%
Contains more Selenium +21.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +94.1%
Contains more Potassium +20.6%
Contains more Iron +151.4%
Contains more Magnesium +140%
Contains more Phosphorus +100%
Contains less Sodium -100%
Contains more Zinc +278.2%
Contains more Copper +453%
Contains more Selenium +21.8%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +57%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1995%
Contains more Vitamin B3 +104.2%
Contains more Folate +186.7%
Equal in Vitamin B6 - 0.419
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +57%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1995%
Contains more Vitamin B3 +104.2%
Contains more Folate +186.7%
Equal in Vitamin B6 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.2%
Contains more Fats +916.2%
Contains more Water +293.1%
Contains more Other +652.8%
Contains more Carbs +∞%
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +35.2%
Contains more Fats +916.2%
Contains more Water +293.1%
Contains more Other +652.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2318.6%
Contains more Polyunsaturated fat +535%
Contains less Saturated Fat -93.6%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +2318.6%
Contains more Polyunsaturated fat +535%
Contains less Saturated Fat -93.6%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Wheat Opinion
Net carbs 0g 71.13g Wheat
Protein 18.5g 13.68g Mackerel
Fats 25.1g 2.47g Mackerel
Carbs 0g 71.13g Wheat
Calories 305kcal 339kcal Wheat
Calcium 66mg 34mg Mackerel
Iron 1.4mg 3.52mg Wheat
Magnesium 60mg 144mg Wheat
Phosphorus 254mg 508mg Wheat
Potassium 520mg 431mg Mackerel
Sodium 4450mg 2mg Wheat
Zinc 1.1mg 4.16mg Wheat
Copper 0.1mg 0.553mg Wheat
Manganese 3.012mg Wheat
Selenium 73.4µg 89.4µg Wheat
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 0.419mg Wheat
Vitamin B2 0.19mg 0.121mg Mackerel
Vitamin B3 3.3mg 6.738mg Wheat
Vitamin B5 0.935mg Wheat
Vitamin B6 0.41mg 0.419mg Wheat
Folate 15µg 43µg Wheat
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Cholesterol 95mg 0mg Wheat
Saturated Fat 7.148g 0.454g Wheat
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 8.32g 0.344g Mackerel
Polyunsaturated fat 6.21g 0.978g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Wheat
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
37%
Wheat
Minerals Daily Need Coverage Score
131%
Mackerel
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4448mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 6.694g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $6.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.