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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.

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.
Wheat
Wheat
8
:
2
Mackerel
Mackerel
Contains more Iron +151.4%
Contains more Magnesium +140%
Contains more Phosphorus +100%
Contains less Sodium -100%
Contains more Zinc +278.2%
Contains more Copper +453%
Contains more Selenium +21.8%
Contains more Calcium +94.1%
Contains more Potassium +20.6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +151.4%
Contains more Magnesium +140%
Contains more Phosphorus +100%
Contains less Sodium -100%
Contains more Zinc +278.2%
Contains more Copper +453%
Contains more Selenium +21.8%
Contains more Calcium +94.1%
Contains more Potassium +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.
Wheat
Wheat
5
:
6
Mackerel
Mackerel
Contains more Vitamin B1 +1995%
Contains more Vitamin B3 +104.2%
Contains more Folate +186.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +57%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.41
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +1995%
Contains more Vitamin B3 +104.2%
Contains more Folate +186.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +57%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +35.2%
Contains more Fats +916.2%
Contains more Water +293.1%
Contains more Other +652.8%
Wheat
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
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Protein +35.2%
Contains more Fats +916.2%
Contains more Water +293.1%
Contains more Other +652.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +2318.6%
Contains more Polyunsaturated fat +535%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +2318.6%
Contains more Polyunsaturated fat +535%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Mackerel Opinion
Net carbs 71.13g 0g Wheat
Protein 13.68g 18.5g Mackerel
Fats 2.47g 25.1g Mackerel
Carbs 71.13g 0g Wheat
Calories 339kcal 305kcal Wheat
Calcium 34mg 66mg Mackerel
Iron 3.52mg 1.4mg Wheat
Magnesium 144mg 60mg Wheat
Phosphorus 508mg 254mg Wheat
Potassium 431mg 520mg Mackerel
Sodium 2mg 4450mg Wheat
Zinc 4.16mg 1.1mg Wheat
Copper 0.553mg 0.1mg Wheat
Manganese 3.012mg Wheat
Selenium 89.4µg 73.4µg Wheat
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin B1 0.419mg 0.02mg Wheat
Vitamin B2 0.121mg 0.19mg Mackerel
Vitamin B3 6.738mg 3.3mg Wheat
Vitamin B5 0.935mg Wheat
Vitamin B6 0.419mg 0.41mg Wheat
Folate 43µg 15µg Wheat
Vitamin B12 0µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Cholesterol 0mg 95mg Wheat
Saturated Fat 0.454g 7.148g Wheat
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 0.344g 8.32g Mackerel
Polyunsaturated fat 0.978g 6.21g Mackerel

Which food is preferable for your diet?

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

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
37%
Wheat
212%
Mackerel
Minerals Daily Need Coverage Score
168%
Wheat
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4448mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 6.694g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $6.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
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. 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.