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  6. White bread vs. Mackerel

White bread vs. Mackerel — In-Depth Nutrition Comparison

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How are white bread and mackerel different?

  • White bread is higher in vitamin B1, iron, and folate; however, mackerel is richer in vitamin B12, vitamin D, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • White bread contains 27 times more vitamin B1 than mackerel. While white bread contains 0.533mg of vitamin B1, mackerel contains only 0.02mg.
  • White bread has less sodium.
  • Mackerel has a lower glycemic index (0) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Fish, mackerel, salted are the varieties used in this article.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +118.2%
Contains more IronIron +157.9%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +160.9%
Contains more PotassiumPotassium +312.7%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +159.2%
Contains more SeleniumSelenium +233.6%
~equal in Copper ~0.1mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +2565%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +640%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +981.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +371.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3800%
Contains more CholineCholine +595.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient White bread Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 490mg 4450mg 172%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 22µg 73.4µg 93%
Vitamin B1 0.533mg 0.02mg 43%
Fats 3.33g 25.1g 33%
Cholesterol 0mg 95mg 32%
Polyunsaturated fat 1.602g 6.21g 31%
Saturated fat 0.698g 7.148g 29%
Iron 3.61mg 1.4mg 28%
Vitamin B6 0.087mg 0.41mg 25%
Folate 111µg 15µg 24%
Manganese 0.536mg 23%
Phosphorus 98mg 254mg 22%
Monounsaturated fat 0.599g 8.32g 19%
Protein 8.85g 18.5g 19%
Choline 14.6mg 101.6mg 16%
Carbs 49.42g 0g 16%
Starch 37.17g 15%
Vitamin E 0.22mg 2.38mg 14%
Potassium 126mg 520mg 12%
Vitamin B5 0.536mg 11%
Fiber 2.7g 0g 11%
Magnesium 23mg 60mg 9%
Vitamin B3 4.78mg 3.3mg 9%
Calcium 144mg 66mg 8%
Vitamin K 0.2µg 7.8µg 6%
Vitamin A 0µg 47µg 5%
Vitamin B2 0.243mg 0.19mg 4%
Fructose 2.43g 3%
Zinc 0.74mg 1.1mg 3%
Calories 266kcal 305kcal 2%
Net carbs 46.72g 0g N/A
Sugar 5.67g 0g N/A
Copper 0.101mg 0.1mg 0%
Trans fat 0.027g N/A
Omega-3 - EPA 0.001g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +109%
Contains more FatsFats +653.8%
Contains more WaterWater +18.1%
Contains more OtherOther +576.8%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +1289%
Contains more Poly. FatPolyunsaturated fat +287.6%

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/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.