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Mackerel vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between mackerel and mixed nuts?

  • Mackerel is higher in vitamin B12, vitamin D, and selenium, yet mixed nuts are higher in copper, magnesium, vitamin E, phosphorus, and fiber.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • The amount of cholesterol in mixed nuts is lower.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, salted and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Mackerel vs Mixed nuts 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.
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more SeleniumSelenium +116.5%
Contains more MagnesiumMagnesium +281.7%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +86.4%
Contains more CopperCopper +807%
Contains more ZincZinc +205.5%
Contains more PhosphorusPhosphorus +79.5%
Contains less SodiumSodium -99.9%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
Contains more CholineCholine +95.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +845%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more FolateFolate +453.3%
~equal in Vitamin B2 ~0.196mg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +1967.3%
Contains more OtherOther +365.3%
Contains more FatsFats +114.9%
Contains more CarbsCarbs +∞%
~equal in Protein ~20.04g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -17.9%
Contains more Mono. FatMonounsaturated fat +242.4%
Contains more Poly. FatPolyunsaturated fat +135.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Mixed nuts DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 5mg 193%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Copper 0.1mg 0.907mg 90%
Manganese 2.04mg 89%
Selenium 73.4µg 33.9µg 72%
Polyunsaturated fat 6.21g 14.612g 56%
Monounsaturated fat 8.32g 28.488g 50%
Fats 25.1g 53.95g 44%
Magnesium 60mg 229mg 40%
Vitamin E 2.38mg 7.82mg 36%
Cholesterol 95mg 0mg 32%
Phosphorus 254mg 456mg 29%
Vitamin B3 3.3mg 7.709mg 28%
Fiber 0g 7g 28%
Vitamin B5 1.14mg 23%
Zinc 1.1mg 3.36mg 21%
Folate 15µg 83µg 17%
Calories 305kcal 607kcal 15%
Iron 1.4mg 2.61mg 15%
Vitamin B1 0.02mg 0.189mg 14%
Choline 101.6mg 52mg 9%
Saturated fat 7.148g 8.711g 7%
Carbs 0g 21.05g 7%
Vitamin A 47µg 0µg 5%
Calcium 66mg 117mg 5%
Vitamin B6 0.41mg 0.352mg 4%
Protein 18.5g 20.04g 3%
Potassium 520mg 632mg 3%
Starch 4.2g 2%
Vitamin K 7.8µg 5.7µg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 14.05g N/A
Sugar 0g 4.15g N/A
Vitamin B2 0.19mg 0.196mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 1.619g 0.005g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
172%
Mackerel
50%
Mixed nuts
Minerals Daily Need Coverage Score
131%
Mackerel
139%
Mixed nuts

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 4445mg)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $4)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 1.563g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 24)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.