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  6. Mackerel vs. Flour

Mackerel vs. Flour — In-Depth Nutrition Comparison

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Differences between mackerel and flour

  • Mackerel is higher in vitamin B12, vitamin D*, selenium, and fats; however, flour is richer in vitamin B1, folate, and iron.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Flour has less cholesterol.
  • Mackerel has a lower glycemic index (0) than flour (72).

The food types used in this comparison are Fish, mackerel, salted and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Mackerel vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +386%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +135.2%
Contains more SeleniumSelenium +116.5%
Contains more IronIron +231.4%
Contains more CopperCopper +44%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%

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%
Flour
Flour
5
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3866.7%
Contains more Vitamin B6Vitamin B6 +831.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +78.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1120%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Flour DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 2mg 193%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 33.9µg 72%
Vitamin B1 0.02mg 0.785mg 64%
Folate 15µg 183µg 42%
Iron 1.4mg 4.64mg 41%
Polyunsaturated fat 6.21g 0.413g 39%
Fats 25.1g 0.98g 37%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.155g 32%
Manganese 0.682mg 30%
Vitamin B6 0.41mg 0.044mg 28%
Carbs 0g 76.31g 25%
Vitamin B2 0.19mg 0.494mg 23%
Phosphorus 254mg 108mg 21%
Monounsaturated fat 8.32g 0.087g 21%
Choline 101.6mg 10.4mg 17%
Protein 18.5g 10.33g 16%
Vitamin B3 3.3mg 5.904mg 16%
Vitamin E 2.38mg 0.06mg 15%
Potassium 520mg 107mg 12%
Fiber 0g 2.7g 11%
Magnesium 60mg 22mg 9%
Vitamin B5 0.438mg 9%
Vitamin K 7.8µg 0.3µg 6%
Calcium 66mg 15mg 5%
Copper 0.1mg 0.144mg 5%
Vitamin A 47µg 0µg 5%
Zinc 1.1mg 0.7mg 4%
Calories 305kcal 364kcal 3%
Protein per 100 calories 6.1g 2.8g N/A
Calories per 10 g protein 165kcal 352kcal N/A
Weight per 100 calories 33g 27g N/A
Unsaturated / Saturated Fat ratio 2 3.2 N/A
Net carbs 0g 73.61g N/A
Sugar 0g 0.27g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +79.1%
Contains more FatsFats +2461.2%
Contains more WaterWater +260.7%
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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +9463.2%
Contains more Poly. FatPolyunsaturated fat +1403.6%
Contains less Sat. FatSaturated fat -97.8%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.