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  6. White bread vs. Mackerel

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.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 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%
~equal in Copper ~0.094mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient White bread Mackerel 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -83.3%
Contains more Mono. FatMonounsaturated fat +1069.6%
Contains more Poly. FatPolyunsaturated fat +168.4%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.