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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 Manganese, and Fiber, while Mackerel is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B2, Vitamin B3, and Phosphorus.
  • Mackerel's daily need coverage for Vitamin B12 is 792% higher.
  • Wheat is lower in Saturated Fat.

We used Wheat, KAMUT khorasan, cooked and Fish, mackerel, Atlantic, cooked, dry heat 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
5
:
5
Mackerel
Mackerel
Contains more Iron +12.1%
Contains less Sodium -90.4%
Contains more Zinc +95.7%
Contains more Copper +120.2%
Contains more Manganese +5050%
Contains more Calcium +66.7%
Contains more Magnesium +102.1%
Contains more Phosphorus +89.1%
Contains more Potassium +144.5%
Contains more Selenium +61.8%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Iron +12.1%
Contains less Sodium -90.4%
Contains more Zinc +95.7%
Contains more Copper +120.2%
Contains more Manganese +5050%
Contains more Calcium +66.7%
Contains more Magnesium +102.1%
Contains more Phosphorus +89.1%
Contains more Potassium +144.5%
Contains more Selenium +61.8%

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
2
:
8
Mackerel
Mackerel
Contains more Folate +450%
Contains more Vitamin A +4400%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B2 +1273.3%
Contains more Vitamin B3 +197.2%
Contains more Vitamin B6 +557.1%
Contains more Vitamin B12 +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 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 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +450%
Contains more Vitamin A +4400%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B2 +1273.3%
Contains more Vitamin B3 +197.2%
Contains more Vitamin B6 +557.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +22.4%
Contains more Protein +317.7%
Contains more Fats +2045.8%
Contains more Other +645.6%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Mackerel
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 Carbs +∞%
Contains more Water +22.4%
Contains more Protein +317.7%
Contains more Fats +2045.8%
Contains more Other +645.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +8240.5%
Contains more Polyunsaturated fat +1669.5%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +8240.5%
Contains more Polyunsaturated fat +1669.5%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Mackerel Opinion
Net carbs 23.3g 0g Wheat
Protein 5.71g 23.85g Mackerel
Fats 0.83g 17.81g Mackerel
Carbs 27.6g 0g Wheat
Calories 132kcal 262kcal Mackerel
Sugar 3.07g Mackerel
Fiber 4.3g 0g Wheat
Calcium 9mg 15mg Mackerel
Iron 1.76mg 1.57mg Wheat
Magnesium 48mg 97mg Mackerel
Phosphorus 147mg 278mg Mackerel
Potassium 164mg 401mg Mackerel
Sodium 8mg 83mg Wheat
Zinc 1.84mg 0.94mg Wheat
Copper 0.207mg 0.094mg Wheat
Manganese 1.03mg 0.02mg Wheat
Selenium 31.9µg 51.6µg Mackerel
Vitamin A 4IU 180IU Mackerel
Vitamin A RAE 54µg Mackerel
Vitamin E 0.24mg Wheat
Vitamin C 0.4mg Mackerel
Vitamin B1 0.095mg 0.159mg Mackerel
Vitamin B2 0.03mg 0.412mg Mackerel
Vitamin B3 2.305mg 6.85mg Mackerel
Vitamin B5 0.99mg Mackerel
Vitamin B6 0.07mg 0.46mg Mackerel
Folate 11µg 2µg Wheat
Vitamin B12 0µg 19µg Mackerel
Tryptophan 0.051mg 0.267mg Mackerel
Threonine 0.172mg 1.045mg Mackerel
Isoleucine 0.22mg 1.099mg Mackerel
Leucine 0.432mg 1.938mg Mackerel
Lysine 0.161mg 2.19mg Mackerel
Methionine 0.097mg 0.706mg Mackerel
Phenylalanine 0.3mg 0.931mg Mackerel
Valine 0.267mg 1.228mg Mackerel
Histidine 0.147mg 0.702mg Mackerel
Cholesterol 0mg 75mg Wheat
Trans Fat 0.002g Mackerel
Saturated Fat 0.077g 4.176g Wheat
Omega-3 - DHA 0.699g Mackerel
Omega-3 - EPA 0.504g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 0.084g 7.006g Mackerel
Polyunsaturated fat 0.243g 4.3g 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

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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
9%
Wheat
235%
Mackerel
Minerals Daily Need Coverage Score
61%
Wheat
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 75mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 4.099g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $6.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
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/169744/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.