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Almond vs. Mackerel — In-Depth Nutrition Comparison

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How are Almond and Mackerel different?

  • Almond is richer in Copper, Manganese, Vitamin B2, Fiber, Magnesium, Phosphorus, Iron, and Calcium, while Mackerel is higher in Vitamin B12, and Selenium.
  • Mackerel covers your daily need of Vitamin B12 792% more than Almond.

Nuts, almonds and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

Infographic

Almond vs Mackerel infographic
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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 Calcium +1693.3%
Contains more Iron +136.3%
Contains more Magnesium +178.4%
Contains more Phosphorus +73%
Contains more Potassium +82.8%
Contains less Sodium -98.8%
Contains more Zinc +231.9%
Contains more Copper +996.8%
Contains more Manganese +10795%
Contains more Selenium +1158.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +1693.3%
Contains more Iron +136.3%
Contains more Magnesium +178.4%
Contains more Phosphorus +73%
Contains more Potassium +82.8%
Contains less Sodium -98.8%
Contains more Zinc +231.9%
Contains more Copper +996.8%
Contains more Manganese +10795%
Contains more Selenium +1158.5%

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.
Almond
6
:
Contains more Vitamin B1 +28.9%
Contains more Vitamin B2 +176.2%
Contains more Folate +2100%
Contains more Vitamin A +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +89.3%
Contains more Vitamin B5 +110.2%
Contains more Vitamin B6 +235.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin B1 +28.9%
Contains more Vitamin B2 +176.2%
Contains more Folate +2100%
Contains more Vitamin A +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +89.3%
Contains more Vitamin B5 +110.2%
Contains more Vitamin B6 +235.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +180.3%
Contains more Carbs +∞%
Contains more Protein +12.8%
Contains more Water +1107.9%
Contains more Other +71.3%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 Fats +180.3%
Contains more Carbs +∞%
Contains more Protein +12.8%
Contains more Water +1107.9%
Contains more Other +71.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +350.3%
Contains more Polyunsaturated fat +186.7%
Equal in Saturated Fat - 4.176
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +350.3%
Contains more Polyunsaturated fat +186.7%
Equal in Saturated Fat - 4.176

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Mackerel Opinion
Net carbs 9.05g 0g Almond
Protein 21.15g 23.85g Mackerel
Fats 49.93g 17.81g Almond
Carbs 21.55g 0g Almond
Calories 579kcal 262kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Mackerel
Fiber 12.5g 0g Almond
Calcium 269mg 15mg Almond
Iron 3.71mg 1.57mg Almond
Magnesium 270mg 97mg Almond
Phosphorus 481mg 278mg Almond
Potassium 733mg 401mg Almond
Sodium 1mg 83mg Almond
Zinc 3.12mg 0.94mg Almond
Copper 1.031mg 0.094mg Almond
Manganese 2.179mg 0.02mg Almond
Selenium 4.1µg 51.6µg Mackerel
Vitamin A 2IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin E 25.63mg Almond
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.205mg 0.159mg Almond
Vitamin B2 1.138mg 0.412mg Almond
Vitamin B3 3.618mg 6.85mg Mackerel
Vitamin B5 0.471mg 0.99mg Mackerel
Vitamin B6 0.137mg 0.46mg Mackerel
Folate 44µg 2µg Almond
Vitamin B12 0µg 19µg Mackerel
Tryptophan 0.211mg 0.267mg Mackerel
Threonine 0.601mg 1.045mg Mackerel
Isoleucine 0.751mg 1.099mg Mackerel
Leucine 1.473mg 1.938mg Mackerel
Lysine 0.568mg 2.19mg Mackerel
Methionine 0.157mg 0.706mg Mackerel
Phenylalanine 1.132mg 0.931mg Almond
Valine 0.855mg 1.228mg Mackerel
Histidine 0.539mg 0.702mg Mackerel
Cholesterol 0mg 75mg Almond
Trans Fat 0.015g Mackerel
Saturated Fat 3.802g 4.176g Almond
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 31.551g 7.006g Almond
Polyunsaturated fat 12.329g 4.3g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
82%
Almond
235%
Mackerel
Minerals Daily Need Coverage Score
142%
Almond
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 0.374g)
Which food is cheaper?
Almond
Almond is cheaper (difference - $4.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.