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  6. Mackerel vs. Sweet roll

Mackerel vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Sweet roll

  • Mackerel has more Vitamin B12, Selenium, Phosphorus, Vitamin B3, Vitamin B6, Magnesium, and Vitamin B5, however, Sweet roll is higher in Folate, Vitamin B1, and Manganese.
  • Mackerel covers your daily need of Vitamin B12 786% more than Sweet roll.
  • Mackerel has 6 times more Magnesium than Sweet roll. While Mackerel has 97mg of Magnesium, Sweet roll has only 17mg.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Mackerel vs Sweet roll 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.
Mackerel
Mackerel
7
:
3
Sweet roll
Sweet roll
Contains more Magnesium +470.6%
Contains more Phosphorus +265.8%
Contains more Potassium +261.3%
Contains less Sodium -72.7%
Contains more Zinc +59.3%
Contains more Selenium +203.5%
Contains more Calcium +380%
Contains more Manganese +1400%
Equal in Iron - 1.6
Equal in Copper - 0.088
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Contains more Magnesium +470.6%
Contains more Phosphorus +265.8%
Contains more Potassium +261.3%
Contains less Sodium -72.7%
Contains more Zinc +59.3%
Contains more Selenium +203.5%
Contains more Calcium +380%
Contains more Manganese +1400%
Equal in Iron - 1.6
Equal in Copper - 0.088

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.
Mackerel
Mackerel
5
:
7
Sweet roll
Sweet roll
Contains more Vitamin B2 +55.5%
Contains more Vitamin B3 +187.3%
Contains more Vitamin B5 +143.8%
Contains more Vitamin B6 +329.9%
Contains more Vitamin B12 +13471.4%
Contains more Vitamin A +18.9%
Contains more Vitamin C +400%
Contains more Vitamin B1 +103.8%
Contains more Folate +3500%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Sweet roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
Contains more Vitamin B2 +55.5%
Contains more Vitamin B3 +187.3%
Contains more Vitamin B5 +143.8%
Contains more Vitamin B6 +329.9%
Contains more Vitamin B12 +13471.4%
Contains more Vitamin A +18.9%
Contains more Vitamin C +400%
Contains more Vitamin B1 +103.8%
Contains more Folate +3500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
4
:
1
Sweet roll
Sweet roll
Contains more Protein +284.7%
Contains more Water +114.8%
Contains more Other +198.2%
Contains more Carbs +∞%
Equal in Fats - 16.4
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Sweet roll
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more Protein +284.7%
Contains more Water +114.8%
Contains more Other +198.2%
Contains more Carbs +∞%
Equal in Fats - 16.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
1
:
2
Sweet roll
Sweet roll
Contains more Monounsaturated Fat +46%
Contains less Saturated Fat -26.3%
Contains more Polyunsaturated fat +73.8%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Contains more Monounsaturated Fat +46%
Contains less Saturated Fat -26.3%
Contains more Polyunsaturated fat +73.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Sweet roll
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Sweet roll Opinion
Net carbs 0g 48.5g Sweet roll
Protein 23.85g 6.2g Mackerel
Fats 17.81g 16.4g Mackerel
Carbs 0g 50.9g Sweet roll
Calories 262kcal 372kcal Sweet roll
Sugar 31.73g Mackerel
Fiber 0g 2.4g Sweet roll
Calcium 15mg 72mg Sweet roll
Iron 1.57mg 1.6mg Sweet roll
Magnesium 97mg 17mg Mackerel
Phosphorus 278mg 76mg Mackerel
Potassium 401mg 111mg Mackerel
Sodium 83mg 304mg Mackerel
Zinc 0.94mg 0.59mg Mackerel
Copper 0.094mg 0.088mg Mackerel
Manganese 0.02mg 0.3mg Sweet roll
Selenium 51.6µg 17µg Mackerel
Vitamin A 180IU 214IU Sweet roll
Vitamin A RAE 54µg 62µg Sweet roll
Vitamin E 1.99mg Sweet roll
Vitamin C 0.4mg 2mg Sweet roll
Vitamin B1 0.159mg 0.324mg Sweet roll
Vitamin B2 0.412mg 0.265mg Mackerel
Vitamin B3 6.85mg 2.384mg Mackerel
Vitamin B5 0.99mg 0.406mg Mackerel
Vitamin B6 0.46mg 0.107mg Mackerel
Folate 2µg 72µg Sweet roll
Vitamin B12 19µg 0.14µg Mackerel
Vitamin K 4.4µg Sweet roll
Tryptophan 0.267mg 0.074mg Mackerel
Threonine 1.045mg 0.211mg Mackerel
Isoleucine 1.099mg 0.259mg Mackerel
Leucine 1.938mg 0.458mg Mackerel
Lysine 2.19mg 0.243mg Mackerel
Methionine 0.706mg 0.117mg Mackerel
Phenylalanine 0.931mg 0.3mg Mackerel
Valine 1.228mg 0.291mg Mackerel
Histidine 0.702mg 0.145mg Mackerel
Cholesterol 75mg 66mg Sweet roll
Saturated Fat 4.176g 3.079g Sweet roll
Omega-3 - DHA 0.699g 0.004g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 4.797g Mackerel
Polyunsaturated fat 4.3g 7.473g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sweet roll
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
235%
Mackerel
31%
Sweet roll
Minerals Daily Need Coverage Score
64%
Mackerel
35%
Sweet roll

Comparison summary

Which food is lower in Cholesterol?
Sweet roll
Sweet roll is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Sweet roll
Sweet roll is lower in Saturated Fat (difference - 1.097g)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 31.73g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 221mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 40)
Which food is richer in minerals?
?
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.
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/175120/nutrients
  2. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.