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  6. Sweet roll vs. Mackerel

Sweet roll vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between sweet roll and mackerel

  • Sweet roll has more folate, vitamin B1, and manganese; however, mackerel is higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, magnesium, and vitamin B5.
  • Mackerel covers your daily need for vitamin B12, 786% more than sweet roll.
  • Sweet roll has 36 times more folate than mackerel. While sweet roll has 72µg of folate, mackerel has only 2µg.
  • The glycemic index of sweet roll is higher.

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

Infographic

Sweet roll vs Mackerel 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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%
Contains more CalciumCalcium +380%
Contains more ManganeseManganese +1400%
Contains more MagnesiumMagnesium +470.6%
Contains more PotassiumPotassium +261.3%
Contains more ZincZinc +59.3%
Contains more PhosphorusPhosphorus +265.8%
Contains less SodiumSodium -72.7%
Contains more SeleniumSelenium +203.5%
~equal in Iron ~1.57mg
~equal in Copper ~0.094mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3500%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +187.3%
Contains more Vitamin B5Vitamin B5 +143.8%
Contains more Vitamin B6Vitamin B6 +329.9%
Contains more Vitamin B12Vitamin B12 +13471.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet roll Mackerel DV% diff.
Vitamin B12 0.14µg 19µg 786%
Selenium 17µg 51.6µg 63%
Protein 6.2g 23.85g 35%
Phosphorus 76mg 278mg 29%
Vitamin B3 2.384mg 6.85mg 28%
Vitamin B6 0.107mg 0.46mg 27%
Polyunsaturated fat 7.473g 4.3g 21%
Magnesium 17mg 97mg 19%
Folate 72µg 2µg 18%
Carbs 50.9g 0g 17%
Vitamin B1 0.324mg 0.159mg 14%
Vitamin E 1.99mg 13%
Manganese 0.3mg 0.02mg 12%
Vitamin B5 0.406mg 0.99mg 12%
Vitamin B2 0.265mg 0.412mg 11%
Fiber 2.4g 0g 10%
Sodium 304mg 83mg 10%
Potassium 111mg 401mg 9%
Choline 41.3mg 8%
Monounsaturated fat 4.797g 7.006g 6%
Calories 372kcal 262kcal 6%
Calcium 72mg 15mg 6%
Saturated fat 3.079g 4.176g 5%
Vitamin K 4.4µg 4%
Zinc 0.59mg 0.94mg 3%
Cholesterol 66mg 75mg 3%
Vitamin C 2mg 0.4mg 2%
Fats 16.4g 17.81g 2%
Vitamin A 62µg 54µg 1%
Copper 0.088mg 0.094mg 1%
Net carbs 48.5g 0g N/A
Iron 1.6mg 1.57mg 0%
Sugar 31.73g N/A
Tryptophan 0.074mg 0.267mg 0%
Threonine 0.211mg 1.045mg 0%
Isoleucine 0.259mg 1.099mg 0%
Leucine 0.458mg 1.938mg 0%
Lysine 0.243mg 2.19mg 0%
Methionine 0.117mg 0.706mg 0%
Phenylalanine 0.3mg 0.931mg 0%
Valine 0.291mg 1.228mg 0%
Histidine 0.145mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0.004g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +284.7%
Contains more WaterWater +114.8%
Contains more OtherOther +198.2%
~equal in Fats ~17.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -26.3%
Contains more Poly. FatPolyunsaturated fat +73.8%
Contains more Mono. FatMonounsaturated fat +46%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.