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  6. Wheat vs. Mackerel

Wheat vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between wheat and mackerel?

  • Wheat is richer in copper, phosphorus, vitamin B1, selenium, and zinc, yet mackerel is richer in vitamin B12 and vitamin D*.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Wheat has 21 times more vitamin B1 than mackerel. Wheat has 0.419mg of vitamin B1, while mackerel has 0.02mg.
  • Wheat contains less saturated fat.
  • Mackerel has a lower glycemic index than wheat .

We used Wheat, durum and Fish, mackerel, salted types in this comparison.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +140%
Contains more IronIron +151.4%
Contains more CopperCopper +453%
Contains more ZincZinc +278.2%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +21.8%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +20.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin B1Vitamin B1 +1995%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +186.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.41mg

All nutrients comparison - raw data values

Nutrient Wheat Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 2mg 4450mg 193%
Manganese 3.012mg 131%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Copper 0.553mg 0.1mg 50%
Phosphorus 508mg 254mg 36%
Fats 2.47g 25.1g 35%
Polyunsaturated fat 0.978g 6.21g 35%
Vitamin B1 0.419mg 0.02mg 33%
Cholesterol 0mg 95mg 32%
Saturated fat 0.454g 7.148g 30%
Selenium 89.4µg 73.4µg 29%
Zinc 4.16mg 1.1mg 28%
Iron 3.52mg 1.4mg 27%
Carbs 71.13g 0g 24%
Vitamin B3 6.738mg 3.3mg 21%
Magnesium 144mg 60mg 20%
Monounsaturated fat 0.344g 8.32g 20%
Vitamin B5 0.935mg 19%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Protein 13.68g 18.5g 10%
Vitamin K 7.8µg 7%
Folate 43µg 15µg 7%
Vitamin A 0µg 47µg 5%
Vitamin B2 0.121mg 0.19mg 5%
Calcium 34mg 66mg 3%
Potassium 431mg 520mg 3%
Calories 339kcal 305kcal 2%
Vitamin B6 0.419mg 0.41mg 1%
Protein per 100 calories 4g 6.1g N/A
Calories per 10 g protein 248kcal 165kcal N/A
Weight per 100 calories 29g 33g N/A
Unsaturated / Saturated Fat ratio 2.9 2 N/A
Net carbs 71.13g 0g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +35.2%
Contains more FatsFats +916.2%
Contains more WaterWater +293.1%
Contains more OtherOther +652.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +2318.6%
Contains more Poly. FatPolyunsaturated fat +535%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.