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  6. Mackerel vs. Wheat

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, vitamin D* and fats, yet wheat is richer in copper, phosphorus, vitamin B1, and selenium.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Wheat contains less cholesterol.
  • Mackerel has a lower glycemic index than wheat .

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

Infographic

Mackerel vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +20.6%
Contains more MagnesiumMagnesium +140%
Contains more IronIron +151.4%
Contains more CopperCopper +453%
Contains more ZincZinc +278.2%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +21.8%

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +57%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1995%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +186.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.419mg

All nutrients comparison - raw data values

Nutrient Mackerel Wheat DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 2mg 193%
Manganese 3.012mg 131%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Copper 0.1mg 0.553mg 50%
Phosphorus 254mg 508mg 36%
Fats 25.1g 2.47g 35%
Polyunsaturated fat 6.21g 0.978g 35%
Vitamin B1 0.02mg 0.419mg 33%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.454g 30%
Selenium 73.4µg 89.4µg 29%
Zinc 1.1mg 4.16mg 28%
Iron 1.4mg 3.52mg 27%
Carbs 0g 71.13g 24%
Vitamin B3 3.3mg 6.738mg 21%
Magnesium 60mg 144mg 20%
Monounsaturated fat 8.32g 0.344g 20%
Vitamin B5 0.935mg 19%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Protein 18.5g 13.68g 10%
Vitamin K 7.8µg 7%
Folate 15µg 43µg 7%
Vitamin A 47µg 0µg 5%
Vitamin B2 0.19mg 0.121mg 5%
Calcium 66mg 34mg 3%
Potassium 520mg 431mg 3%
Calories 305kcal 339kcal 2%
Vitamin B6 0.41mg 0.419mg 1%
Protein per 100 calories 6.1g 4g N/A
Calories per 10 g protein 165kcal 248kcal N/A
Weight per 100 calories 33g 29g N/A
Unsaturated / Saturated Fat ratio 2 2.9 N/A
Net carbs 0g 71.13g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 (EPA) 1.619g N/A
Omega-3 (DHA) 2.965g N/A
Omega-3 (DPA) 0.391g 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
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 ProteinProtein +35.2%
Contains more FatsFats +916.2%
Contains more WaterWater +293.1%
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2318.6%
Contains more Poly. FatPolyunsaturated fat +535%
Contains less Sat. FatSaturated fat -93.6%

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.