White bread vs. Mackerel — In-Depth Nutrition Comparison
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What are the main differences between white bread and mackerel?
- White bread is richer in vitamin B1, folate, iron, and manganese, while mackerel is higher in vitamin B12, selenium, vitamin B6, and phosphorus.
- Mackerel's daily need coverage for vitamin B12 is 792% higher.
- Mackerel has 56 times less folate than white bread. White bread has 111µg of folate, while mackerel has 2µg.
- Mackerel is lower in sodium.
- White bread has a higher glycemic index (73) than mackerel (0).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.
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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.
| Contains more CalciumCalcium | +860% |
| Contains more IronIron | +129.9% |
| Contains more ManganeseManganese | +2580% |
| Contains more MagnesiumMagnesium | +321.7% |
| Contains more PotassiumPotassium | +218.3% |
| Contains more ZincZinc | +27% |
| Contains more PhosphorusPhosphorus | +183.7% |
| Contains less SodiumSodium | -83.1% |
| Contains more SeleniumSelenium | +134.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +235.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +5450% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +69.5% |
| Contains more Vitamin B3Vitamin B3 | +43.3% |
| Contains more Vitamin B5Vitamin B5 | +84.7% |
| Contains more Vitamin B6Vitamin B6 | +428.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
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 | +169.5% |
| Contains more FatsFats | +434.8% |
| Contains more WaterWater | +46.3% |
| Contains more OtherOther | +156.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +1069.6% |
| Contains more Poly. FatPolyunsaturated fat | +168.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 19µg | 792% |
| Selenium | 22µg | 51.6µg | 54% |
| Vitamin B1 | 0.533mg | 0.159mg | 31% |
| Protein | 8.85g | 23.85g | 30% |
| Vitamin B6 | 0.087mg | 0.46mg | 29% |
| Folate | 111µg | 2µg | 27% |
| Phosphorus | 98mg | 278mg | 26% |
| Iron | 3.61mg | 1.57mg | 26% |
| Cholesterol | 0mg | 75mg | 25% |
| Fats | 3.33g | 17.81g | 22% |
| Manganese | 0.536mg | 0.02mg | 22% |
| Magnesium | 23mg | 97mg | 18% |
| Sodium | 490mg | 83mg | 18% |
| Polyunsaturated fat | 1.602g | 4.3g | 18% |
| Carbs | 49.42g | 0g | 16% |
| Monounsaturated fat | 0.599g | 7.006g | 16% |
| Saturated fat | 0.698g | 4.176g | 16% |
| Starch | 37.17g | 15% | |
| Vitamin B3 | 4.78mg | 6.85mg | 13% |
| Vitamin B2 | 0.243mg | 0.412mg | 13% |
| Calcium | 144mg | 15mg | 13% |
| Fiber | 2.7g | 0g | 11% |
| Vitamin B5 | 0.536mg | 0.99mg | 9% |
| Potassium | 126mg | 401mg | 8% |
| Vitamin A | 0µg | 54µg | 6% |
| Choline | 14.6mg | 3% | |
| Fructose | 2.43g | 3% | |
| Zinc | 0.74mg | 0.94mg | 2% |
| Vitamin E | 0.22mg | 1% | |
| Copper | 0.101mg | 0.094mg | 1% |
| Calories | 266kcal | 262kcal | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 46.72g | 0g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.267mg | 0% | |
| Threonine | 1.045mg | 0% | |
| Isoleucine | 1.099mg | 0% | |
| Leucine | 1.938mg | 0% | |
| Lysine | 2.19mg | 0% | |
| Methionine | 0.706mg | 0% | |
| Phenylalanine | 0.931mg | 0% | |
| Valine | 1.228mg | 0% | |
| Histidine | 0.702mg | 0% | |
| Omega-3 - EPA | 0.001g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0g | 0.106g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
217%
Minerals Daily Need Coverage Score
56%
64%
Comparison summary
Which food is lower in Cholesterol?
White bread is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 3.478g)
Which food is cheaper?
White bread is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Mackerel contains less Sodium (difference - 407mg)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 73)
Which food is richer in minerals?
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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.
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.