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  6. Almond butter vs. Mackerel

Almond butter vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between almond butter and mackerel

  • Almond butter has more copper, manganese, magnesium, fiber, vitamin B2, calcium, and phosphorus; however, mackerel has more vitamin B12, selenium, and vitamin B6.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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 MagnesiumMagnesium +187.6%
Contains more CalciumCalcium +2213.3%
Contains more PotassiumPotassium +86.5%
Contains more IronIron +122.3%
Contains more CopperCopper +893.6%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +82.7%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +10555%
Contains more SeleniumSelenium +2050%

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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 B2Vitamin B2 +127.9%
Contains more FolateFolate +2550%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +287.8%
Contains more Vitamin B3Vitamin B3 +117.1%
Contains more Vitamin B5Vitamin B5 +211.3%
Contains more Vitamin B6Vitamin B6 +346.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin E 24.21mg 161%
Copper 0.934mg 0.094mg 93%
Manganese 2.131mg 0.02mg 92%
Selenium 2.4µg 51.6µg 89%
Monounsaturated fat 32.445g 7.006g 64%
Polyunsaturated fat 13.613g 4.3g 62%
Fats 55.5g 17.81g 58%
Magnesium 279mg 97mg 43%
Fiber 10.3g 0g 41%
Vitamin B2 0.939mg 0.412mg 41%
Phosphorus 508mg 278mg 33%
Calcium 347mg 15mg 33%
Vitamin B6 0.103mg 0.46mg 27%
Cholesterol 0mg 75mg 25%
Iron 3.49mg 1.57mg 24%
Vitamin B3 3.155mg 6.85mg 23%
Zinc 3.29mg 0.94mg 21%
Calories 614kcal 262kcal 18%
Vitamin B5 0.318mg 0.99mg 13%
Folate 53µg 2µg 13%
Vitamin B1 0.041mg 0.159mg 10%
Potassium 748mg 401mg 10%
Choline 52.1mg 9%
Protein 20.96g 23.85g 6%
Vitamin A 0µg 54µg 6%
Carbs 18.82g 0g 6%
Sodium 7mg 83mg 3%
Vitamin C 0mg 0.4mg 0%
Net carbs 8.52g 0g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Saturated fat 4.152g 4.176g 0%
Tryptophan 0.159mg 0.267mg 0%
Threonine 0.555mg 1.045mg 0%
Isoleucine 0.813mg 1.099mg 0%
Leucine 1.483mg 1.938mg 0%
Lysine 0.612mg 2.19mg 0%
Methionine 0.122mg 0.706mg 0%
Phenylalanine 1.149mg 0.931mg 0%
Valine 0.937mg 1.228mg 0%
Histidine 0.55mg 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 FatsFats +211.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +13.8%
Contains more WaterWater +3148.2%
Contains more OtherOther +64.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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 more Mono. FatMonounsaturated fat +363.1%
Contains more Poly. FatPolyunsaturated fat +216.6%
~equal in Saturated fat ~4.176g

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.