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  6. Mackerel vs. Almond butter

Mackerel vs. Almond butter — In-Depth Nutrition Comparison

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A recap on differences between mackerel and almond butter

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

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

Infographic

Mackerel vs Almond butter 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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%
Contains more SeleniumSelenium +2958.3%
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%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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%
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%
Contains more Vitamin EVitamin E +917.2%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +394.2%
Contains more FolateFolate +253.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.155mg

All nutrients comparison - raw data values

Nutrient Mackerel Almond butter DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 7mg 193%
Vitamin E 2.38mg 24.21mg 146%
Selenium 73.4µg 2.4µg 129%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Manganese 2.131mg 93%
Copper 0.1mg 0.934mg 93%
Monounsaturated fat 8.32g 32.445g 60%
Vitamin B2 0.19mg 0.939mg 58%
Magnesium 60mg 279mg 52%
Polyunsaturated fat 6.21g 13.613g 49%
Fats 25.1g 55.5g 47%
Fiber 0g 10.3g 41%
Phosphorus 254mg 508mg 36%
Cholesterol 95mg 0mg 32%
Calcium 66mg 347mg 28%
Iron 1.4mg 3.49mg 26%
Vitamin B6 0.41mg 0.103mg 24%
Zinc 1.1mg 3.29mg 20%
Calories 305kcal 614kcal 15%
Saturated fat 7.148g 4.152g 14%
Folate 15µg 53µg 10%
Choline 101.6mg 52.1mg 9%
Potassium 520mg 748mg 7%
Vitamin K 7.8µg 0µg 7%
Vitamin B5 0.318mg 6%
Carbs 0g 18.82g 6%
Vitamin A 47µg 0µg 5%
Protein 18.5g 20.96g 5%
Vitamin B1 0.02mg 0.041mg 2%
Vitamin B3 3.3mg 3.155mg 1%
Net carbs 0g 8.52g N/A
Sugar 0g 4.43g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +2522%
Contains more OtherOther +335.1%
Contains more ProteinProtein +13.3%
Contains more FatsFats +121.1%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.