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Mackerel vs. Almond — In-Depth Nutrition Comparison

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Differences between Mackerel and Almond

  • Mackerel is higher in Vitamin B12, Vitamin D, and Selenium, however, Almond is richer in Vitamin E , Copper, Vitamin B2, Fiber, Magnesium, and Phosphorus.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Almond has less Sodium.

The food types used in this comparison are Fish, mackerel, salted and Nuts, almonds.

Infographic

Mackerel vs Almond 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.
Contains more Selenium +1690.2%
Contains more Calcium +307.6%
Contains more Iron +165%
Contains more Magnesium +350%
Contains more Phosphorus +89.4%
Contains more Potassium +41%
Contains less Sodium -100%
Contains more Zinc +183.6%
Contains more Copper +931%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +1690.2%
Contains more Calcium +307.6%
Contains more Iron +165%
Contains more Magnesium +350%
Contains more Phosphorus +89.4%
Contains more Potassium +41%
Contains less Sodium -100%
Contains more Zinc +183.6%
Contains more Copper +931%

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.
:
6
Almond
Contains more Vitamin A +7750%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +199.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +976.9%
Contains more Vitamin B1 +925%
Contains more Vitamin B2 +498.9%
Contains more Folate +193.3%
Equal in Vitamin B3 - 3.618
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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%
Contains more Vitamin A +7750%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +199.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +976.9%
Contains more Vitamin B1 +925%
Contains more Vitamin B2 +498.9%
Contains more Folate +193.3%
Equal in Vitamin B3 - 3.618

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +875.1%
Contains more Other +352.7%
Contains more Protein +14.3%
Contains more Fats +98.9%
Contains more Carbs +∞%
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
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
Contains more Water +875.1%
Contains more Other +352.7%
Contains more Protein +14.3%
Contains more Fats +98.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.8%
Contains more Monounsaturated Fat +279.2%
Contains more Polyunsaturated fat +98.5%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -46.8%
Contains more Monounsaturated Fat +279.2%
Contains more Polyunsaturated fat +98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Almond
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 Mackerel Almond Opinion
Net carbs 0g 9.05g Almond
Protein 18.5g 21.15g Almond
Fats 25.1g 49.93g Almond
Carbs 0g 21.55g Almond
Calories 305kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 0g 4.35g Mackerel
Fiber 0g 12.5g Almond
Calcium 66mg 269mg Almond
Iron 1.4mg 3.71mg Almond
Magnesium 60mg 270mg Almond
Phosphorus 254mg 481mg Almond
Potassium 520mg 733mg Almond
Sodium 4450mg 1mg Almond
Zinc 1.1mg 3.12mg Almond
Copper 0.1mg 1.031mg Almond
Manganese 2.179mg Almond
Selenium 73.4µg 4.1µg Mackerel
Vitamin A 157IU 2IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 25.63mg Almond
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 0.205mg Almond
Vitamin B2 0.19mg 1.138mg Almond
Vitamin B3 3.3mg 3.618mg Almond
Vitamin B5 0.471mg Almond
Vitamin B6 0.41mg 0.137mg Mackerel
Folate 15µg 44µg Almond
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 0µg Mackerel
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Cholesterol 95mg 0mg Almond
Trans Fat 0.015g Mackerel
Saturated Fat 7.148g 3.802g Almond
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 31.551g Almond
Polyunsaturated fat 6.21g 12.329g 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
Mackerel Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
212%
Mackerel
82%
Almond
Minerals Daily Need Coverage Score
131%
Mackerel
142%
Almond

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 - 4449mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.346g)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.