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  6. Mackerel vs. Khorasan wheat

Mackerel vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between mackerel and khorasan wheat

  • Mackerel is higher in vitamin B2, yet khorasan wheat is higher in manganese, selenium, copper, fiber, vitamin B1, iron, and zinc.
  • Khorasan wheat covers your daily manganese needs 118% more than mackerel.
  • The glycemic index of mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Wheat, KAMUT khorasan, uncooked.

Infographic

Mackerel vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +34%
Contains more CalciumCalcium +46.7%
Contains more IronIron +140.1%
Contains more CopperCopper +438.3%
Contains more ZincZinc +291.5%
Contains more PhosphorusPhosphorus +30.9%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +13575%
Contains more SeleniumSelenium +57.9%
~equal in Potassium ~403mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin B2Vitamin B2 +123.9%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +256%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.375mg
~equal in Vitamin B5 ~0.949mg

All nutrients comparison - raw data values

Nutrient Mackerel Khorasan wheat DV% diff.
Vitamin B12 19µg 792%
Manganese 0.02mg 2.735mg 118%
Selenium 51.6µg 81.5µg 54%
Copper 0.094mg 0.506mg 46%
Fiber 0g 11.1g 44%
Vitamin B1 0.159mg 0.566mg 34%
Iron 1.57mg 3.77mg 28%
Zinc 0.94mg 3.68mg 25%
Polyunsaturated fat 4.3g 0.621g 25%
Cholesterol 75mg 0mg 25%
Fats 17.81g 2.13g 24%
Carbs 0g 70.58g 24%
Starch 52.41g 22%
Protein 23.85g 14.54g 19%
Vitamin B2 0.412mg 0.184mg 18%
Saturated fat 4.176g 0.196g 18%
Monounsaturated fat 7.006g 0.213g 17%
Vitamin B6 0.46mg 0.259mg 15%
Phosphorus 278mg 364mg 12%
Magnesium 97mg 130mg 8%
Vitamin A 54µg 1µg 6%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Calories 262kcal 337kcal 4%
Vitamin B3 6.85mg 6.375mg 3%
Sodium 83mg 5mg 3%
Vitamin K 1.8µg 2%
Vitamin B5 0.99mg 0.949mg 1%
Folate 2µg 1%
Calcium 15mg 22mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 59.48g N/A
Potassium 401mg 403mg 0%
Sugar 7.84g N/A
Trans fat 0.005g N/A
Tryptophan 0.267mg 0.13mg 0%
Threonine 1.045mg 0.442mg 0%
Isoleucine 1.099mg 0.566mg 0%
Leucine 1.938mg 1.112mg 0%
Lysine 2.19mg 0.416mg 0%
Methionine 0.706mg 0.251mg 0%
Phenylalanine 0.931mg 0.772mg 0%
Valine 1.228mg 0.687mg 0%
Histidine 0.702mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - ALA 0.048g N/A
Omega-3 - DPA 0.106g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +64%
Contains more FatsFats +736.2%
Contains more WaterWater +381.2%
Contains more OtherOther +201.8%
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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +3189.2%
Contains more Poly. FatPolyunsaturated fat +592.4%
Contains less Sat. FatSaturated fat -95.3%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.