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  6. Mackerel vs. White bread

Mackerel vs. White bread — In-Depth Nutrition Comparison

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How are mackerel and white bread different?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, and vitamin B6; however, white bread is richer in vitamin B1, iron, and folate.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • White bread has less cholesterol.
  • Mackerel has a lower glycemic index (0) than white bread (73).

Fish, mackerel, salted and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Mackerel vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +160.9%
Contains more PotassiumPotassium +312.7%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +159.2%
Contains more SeleniumSelenium +233.6%
Contains more CalciumCalcium +118.2%
Contains more IronIron +157.9%
Contains less SodiumSodium -89%
~equal in Copper ~0.101mg

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +981.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +371.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3800%
Contains more CholineCholine +595.9%
Contains more Vitamin B1Vitamin B1 +2565%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more FolateFolate +640%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel White bread DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 490mg 172%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 22µg 93%
Vitamin B1 0.02mg 0.533mg 43%
Fats 25.1g 3.33g 33%
Cholesterol 95mg 0mg 32%
Polyunsaturated fat 6.21g 1.602g 31%
Saturated fat 7.148g 0.698g 29%
Iron 1.4mg 3.61mg 28%
Vitamin B6 0.41mg 0.087mg 25%
Folate 15µg 111µg 24%
Manganese 0.536mg 23%
Phosphorus 254mg 98mg 22%
Monounsaturated fat 8.32g 0.599g 19%
Protein 18.5g 8.85g 19%
Choline 101.6mg 14.6mg 16%
Carbs 0g 49.42g 16%
Starch 37.17g 15%
Vitamin E 2.38mg 0.22mg 14%
Potassium 520mg 126mg 12%
Vitamin B5 0.536mg 11%
Fiber 0g 2.7g 11%
Magnesium 60mg 23mg 9%
Vitamin B3 3.3mg 4.78mg 9%
Calcium 66mg 144mg 8%
Vitamin K 7.8µg 0.2µg 6%
Vitamin A 47µg 0µg 5%
Vitamin B2 0.19mg 0.243mg 4%
Fructose 2.43g 3%
Zinc 1.1mg 0.74mg 3%
Calories 305kcal 266kcal 2%
Net carbs 0g 46.72g N/A
Sugar 0g 5.67g N/A
Copper 0.1mg 0.101mg 0%
Trans fat 0.027g N/A
Omega-3 - EPA 1.619g 0.001g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +109%
Contains more FatsFats +653.8%
Contains more WaterWater +18.1%
Contains more OtherOther +576.8%
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +1289%
Contains more Poly. FatPolyunsaturated fat +287.6%
Contains less Sat. FatSaturated fat -90.2%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.