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  6. Flour vs. Mackerel

Flour vs. Mackerel — In-Depth Nutrition Comparison

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Differences between flour and mackerel

  • Flour is higher in vitamin B1, folate, and iron; however, mackerel is richer in vitamin B12, vitamin D*, selenium, and vitamin B6.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Flour has 39 times more vitamin B1 than mackerel. While flour has 0.785mg of vitamin B1, mackerel has only 0.02mg.
  • Flour has less saturated fat.
  • Mackerel has a lower glycemic index (0) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +231.4%
Contains more CopperCopper +44%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +386%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +135.2%
Contains more SeleniumSelenium +116.5%

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.
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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +78.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3866.7%
Contains more Vitamin B6Vitamin B6 +831.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flour Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 2mg 4450mg 193%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 33.9µg 73.4µg 72%
Vitamin B1 0.785mg 0.02mg 64%
Folate 183µg 15µg 42%
Iron 4.64mg 1.4mg 41%
Polyunsaturated fat 0.413g 6.21g 39%
Fats 0.98g 25.1g 37%
Cholesterol 0mg 95mg 32%
Saturated fat 0.155g 7.148g 32%
Manganese 0.682mg 30%
Vitamin B6 0.044mg 0.41mg 28%
Carbs 76.31g 0g 25%
Vitamin B2 0.494mg 0.19mg 23%
Phosphorus 108mg 254mg 21%
Monounsaturated fat 0.087g 8.32g 21%
Choline 10.4mg 101.6mg 17%
Protein 10.33g 18.5g 16%
Vitamin B3 5.904mg 3.3mg 16%
Vitamin E 0.06mg 2.38mg 15%
Potassium 107mg 520mg 12%
Fiber 2.7g 0g 11%
Magnesium 22mg 60mg 9%
Vitamin B5 0.438mg 9%
Vitamin K 0.3µg 7.8µg 6%
Calcium 15mg 66mg 5%
Copper 0.144mg 0.1mg 5%
Vitamin A 0µg 47µg 5%
Zinc 0.7mg 1.1mg 4%
Calories 364kcal 305kcal 3%
Protein per 100 calories 2.8g 6.1g N/A
Calories per 10 g protein 352kcal 165kcal N/A
Weight per 100 calories 27g 33g N/A
Unsaturated / Saturated Fat ratio 3.2 2 N/A
Net carbs 73.61g 0g N/A
Sugar 0.27g 0g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
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 +79.1%
Contains more FatsFats +2461.2%
Contains more WaterWater +260.7%
Contains more OtherOther +2813%

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
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 -97.8%
Contains more Mono. FatMonounsaturated fat +9463.2%
Contains more Poly. FatPolyunsaturated fat +1403.6%

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. 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/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.