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  6. Almond butter vs. Mackerel

Almond butter vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between almond butter and mackerel

  • Almond butter has more vitamin E, copper, vitamin B2, magnesium, fiber, and phosphorus; however, mackerel is higher in vitamin B12, vitamin D, and selenium.
  • Mackerel covers your daily vitamin B12 needs 500% more than almond butter.
  • Almond butter has less sodium.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +365%
Contains more CalciumCalcium +425.8%
Contains more PotassiumPotassium +43.8%
Contains more IronIron +149.3%
Contains more CopperCopper +834%
Contains more ZincZinc +199.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2958.3%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin EVitamin E +917.2%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +394.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +253.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +298.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +95%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.3mg

All nutrients comparison - raw data values

Nutrient Almond butter Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 7mg 4450mg 193%
Vitamin E 24.21mg 2.38mg 146%
Selenium 2.4µg 73.4µg 129%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Manganese 2.131mg 93%
Copper 0.934mg 0.1mg 93%
Monounsaturated fat 32.445g 8.32g 60%
Vitamin B2 0.939mg 0.19mg 58%
Magnesium 279mg 60mg 52%
Polyunsaturated fat 13.613g 6.21g 49%
Fats 55.5g 25.1g 47%
Fiber 10.3g 0g 41%
Phosphorus 508mg 254mg 36%
Cholesterol 0mg 95mg 32%
Calcium 347mg 66mg 28%
Iron 3.49mg 1.4mg 26%
Vitamin B6 0.103mg 0.41mg 24%
Zinc 3.29mg 1.1mg 20%
Calories 614kcal 305kcal 15%
Saturated fat 4.152g 7.148g 14%
Folate 53µg 15µg 10%
Choline 52.1mg 101.6mg 9%
Potassium 748mg 520mg 7%
Vitamin K 0µg 7.8µg 7%
Vitamin B5 0.318mg 6%
Carbs 18.82g 0g 6%
Vitamin A 0µg 47µg 5%
Protein 20.96g 18.5g 5%
Vitamin B1 0.041mg 0.02mg 2%
Vitamin B3 3.155mg 3.3mg 1%
Net carbs 8.52g 0g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +13.3%
Contains more FatsFats +121.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +2522%
Contains more OtherOther +335.1%

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
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 -41.9%
Contains more Mono. FatMonounsaturated fat +290%
Contains more Poly. FatPolyunsaturated fat +119.2%

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/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.