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  6. Mackerel vs. White bread

Mackerel vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between mackerel and white bread?

  • Mackerel is richer in vitamin B12, selenium, vitamin B6, and phosphorus, while white bread is higher in vitamin B1, folate, iron, and manganese.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • White bread has a higher glycemic index (73) than mackerel (0).

We used Fish, mackerel, Atlantic, cooked, dry heat and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

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 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +321.7%
Contains more PotassiumPotassium +218.3%
Contains more ZincZinc +27%
Contains more PhosphorusPhosphorus +183.7%
Contains less SodiumSodium -83.1%
Contains more SeleniumSelenium +134.5%
Contains more CalciumCalcium +860%
Contains more IronIron +129.9%
Contains more ManganeseManganese +2580%
~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 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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +69.5%
Contains more Vitamin B3Vitamin B3 +43.3%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B6Vitamin B6 +428.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +235.2%
Contains more FolateFolate +5450%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel White bread DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 22µg 54%
Vitamin B1 0.159mg 0.533mg 31%
Protein 23.85g 8.85g 30%
Vitamin B6 0.46mg 0.087mg 29%
Folate 2µg 111µg 27%
Phosphorus 278mg 98mg 26%
Iron 1.57mg 3.61mg 26%
Cholesterol 75mg 0mg 25%
Fats 17.81g 3.33g 22%
Manganese 0.02mg 0.536mg 22%
Magnesium 97mg 23mg 18%
Sodium 83mg 490mg 18%
Polyunsaturated fat 4.3g 1.602g 18%
Carbs 0g 49.42g 16%
Monounsaturated fat 7.006g 0.599g 16%
Saturated fat 4.176g 0.698g 16%
Starch 37.17g 15%
Vitamin B3 6.85mg 4.78mg 13%
Vitamin B2 0.412mg 0.243mg 13%
Calcium 15mg 144mg 13%
Fiber 0g 2.7g 11%
Vitamin B5 0.99mg 0.536mg 9%
Potassium 401mg 126mg 8%
Vitamin A 54µg 0µg 6%
Choline 14.6mg 3%
Fructose 2.43g 3%
Zinc 0.94mg 0.74mg 2%
Vitamin E 0.22mg 1%
Copper 0.094mg 0.101mg 1%
Calories 262kcal 266kcal 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0.001g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.106g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
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 +169.5%
Contains more FatsFats +434.8%
Contains more WaterWater +46.3%
Contains more OtherOther +156.1%
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
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 +1069.6%
Contains more Poly. FatPolyunsaturated fat +168.4%
Contains less Sat. FatSaturated fat -83.3%

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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. 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.