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  6. Mackerel vs. Wheat Bread

Mackerel vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between mackerel and wheat Bread

  • Mackerel has more vitamin B12, selenium, and vitamin B6; however, wheat Bread has more manganese, iron, vitamin B1, folate, and fiber.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • Wheat Bread has a higher glycemic index than mackerel.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Bread, wheat, toasted.

Infographic

Mackerel vs Wheat 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +64.4%
Contains more PotassiumPotassium +79.8%
Contains more PhosphorusPhosphorus +47.9%
Contains less SodiumSodium -86.2%
Contains more SeleniumSelenium +54.5%
Contains more CalciumCalcium +1000%
Contains more IronIron +160.5%
Contains more CopperCopper +110.6%
Contains more ZincZinc +56.4%
Contains more ManganeseManganese +6785%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more Vitamin B6Vitamin B6 +200.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +176.1%
Contains more FolateFolate +4200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.382mg
~equal in Vitamin B3 ~6.25mg

All nutrients comparison - raw data values

Nutrient Mackerel Wheat Bread DV% diff.
Vitamin B12 19µg 0µg 792%
Manganese 0.02mg 1.377mg 59%
Selenium 51.6µg 33.4µg 33%
Iron 1.57mg 4.09mg 32%
Cholesterol 75mg 0mg 25%
Vitamin B6 0.46mg 0.153mg 24%
Vitamin B1 0.159mg 0.439mg 23%
Sodium 83mg 601mg 23%
Protein 23.85g 12.96g 22%
Fats 17.81g 4.27g 21%
Folate 2µg 86µg 21%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Polyunsaturated fat 4.3g 1.72g 17%
Monounsaturated fat 7.006g 1.019g 15%
Calcium 15mg 165mg 15%
Saturated fat 4.176g 0.989g 14%
Phosphorus 278mg 188mg 13%
Copper 0.094mg 0.198mg 12%
Vitamin B5 0.99mg 0.456mg 11%
Magnesium 97mg 59mg 9%
Vitamin A 54µg 0µg 6%
Zinc 0.94mg 1.47mg 5%
Vitamin K 5.7µg 5%
Potassium 401mg 223mg 5%
Choline 22.1mg 4%
Vitamin B3 6.85mg 6.25mg 4%
Calories 262kcal 313kcal 3%
Vitamin B2 0.412mg 0.382mg 2%
Vitamin E 0.24mg 2%
Vitamin C 0.4mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.267mg 0.092mg 0%
Threonine 1.045mg 0.299mg 0%
Isoleucine 1.099mg 0.258mg 0%
Leucine 1.938mg 0.461mg 0%
Lysine 2.19mg 0.215mg 0%
Methionine 0.706mg 0.105mg 0%
Phenylalanine 0.931mg 0.315mg 0%
Valine 1.228mg 0.31mg 0%
Histidine 0.702mg 0.15mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +84%
Contains more FatsFats +317.1%
Contains more WaterWater +119.9%
Contains more OtherOther +83%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +587.5%
Contains more Poly. FatPolyunsaturated fat +150%
Contains less Sat. FatSaturated fat -76.3%

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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/175120/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.