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  6. Flour vs. Mackerel

Flour vs. Mackerel — In-Depth Nutrition Comparison

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How are flour and mackerel different?

  • Flour is richer in vitamin B1, folate, iron, and manganese, while mackerel is higher in vitamin B12, selenium, vitamin B6, and phosphorus.
  • Mackerel covers your daily need for vitamin B12, 792% more than flour.
  • Flour contains 92 times more folate than mackerel. Flour contains 183µg of folate, while mackerel contains 2µg.
  • Flour is lower in saturated fat.
  • Flour has a higher glycemic index (72) than mackerel (0).

Wheat flour, white, all-purpose, enriched, bleached and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +195.5%
Contains more CopperCopper +53.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +3310%
Contains more MagnesiumMagnesium +340.9%
Contains more PotassiumPotassium +274.8%
Contains more ZincZinc +34.3%
Contains more PhosphorusPhosphorus +157.4%
Contains more SeleniumSelenium +52.2%
~equal in Calcium ~15mg

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.
Flour
Flour
5
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +393.7%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9050%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B5Vitamin B5 +126%
Contains more Vitamin B6Vitamin B6 +945.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flour Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin B1 0.785mg 0.159mg 52%
Folate 183µg 2µg 45%
Iron 4.64mg 1.57mg 38%
Selenium 33.9µg 51.6µg 32%
Vitamin B6 0.044mg 0.46mg 32%
Manganese 0.682mg 0.02mg 29%
Protein 10.33g 23.85g 27%
Fats 0.98g 17.81g 26%
Polyunsaturated fat 0.413g 4.3g 26%
Carbs 76.31g 0g 25%
Cholesterol 0mg 75mg 25%
Phosphorus 108mg 278mg 24%
Magnesium 22mg 97mg 18%
Saturated fat 0.155g 4.176g 18%
Monounsaturated fat 0.087g 7.006g 17%
Fiber 2.7g 0g 11%
Vitamin B5 0.438mg 0.99mg 11%
Potassium 107mg 401mg 9%
Copper 0.144mg 0.094mg 6%
Vitamin A 0µg 54µg 6%
Vitamin B2 0.494mg 0.412mg 6%
Vitamin B3 5.904mg 6.85mg 6%
Calories 364kcal 262kcal 5%
Sodium 2mg 83mg 4%
Zinc 0.7mg 0.94mg 2%
Choline 10.4mg 2%
Protein per 100 calories 2.8g 9.1g N/A
Calories per 10 g protein 352kcal 110kcal N/A
Weight per 100 calories 27g 38g N/A
Unsaturated / Saturated Fat ratio 3.2 2.7 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 73.61g 0g N/A
Calcium 15mg 15mg 0%
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.267mg 0%
Threonine 0.281mg 1.045mg 0%
Isoleucine 0.357mg 1.099mg 0%
Leucine 0.71mg 1.938mg 0%
Lysine 0.228mg 2.19mg 0%
Methionine 0.183mg 0.706mg 0%
Phenylalanine 0.52mg 0.931mg 0%
Valine 0.415mg 1.228mg 0%
Histidine 0.23mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +130.9%
Contains more FatsFats +1717.3%
Contains more WaterWater +346.9%
Contains more OtherOther +1002.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -96.3%
Contains more Mono. FatMonounsaturated fat +7952.9%
Contains more Poly. FatPolyunsaturated fat +941.2%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.