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Mackerel vs. Brazil nut — In-Depth Nutrition Comparison

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How are mackerel and brazil nut different?

  • Mackerel is richer in vitamin B12 and vitamin D, while brazil nut is higher in selenium, copper, magnesium, phosphorus, and vitamin B1.
  • Brazil nut covers your daily need for selenium, 3352% more than mackerel.
  • Brazil nut is lower in cholesterol.

Fish, mackerel, salted and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Mackerel vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +526.7%
Contains more CalciumCalcium +142.4%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +73.6%
Contains more CopperCopper +1643%
Contains more ZincZinc +269.1%
Contains more PhosphorusPhosphorus +185.4%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +2511.7%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +442.9%
Contains more Vitamin B3Vitamin B3 +1018.6%
Contains more Vitamin B6Vitamin B6 +305.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +252.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +137.4%
Contains more Vitamin B1Vitamin B1 +2985%
Contains more FolateFolate +46.7%

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +29.2%
Contains more WaterWater +1157.3%
Contains more OtherOther +291.8%
Contains more FatsFats +167.3%
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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -55.7%
Contains more Mono. FatMonounsaturated fat +187%
Contains more Poly. FatPolyunsaturated fat +292.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Brazil nut DV% diff.
Selenium 73.4µg 1917µg 3352%
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 3mg 193%
Copper 0.1mg 1.743mg 183%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 24.399g 121%
Magnesium 60mg 376mg 75%
Phosphorus 254mg 725mg 67%
Fats 25.1g 67.1g 65%
Manganese 1.223mg 53%
Vitamin B1 0.02mg 0.617mg 50%
Saturated fat 7.148g 16.134g 41%
Monounsaturated fat 8.32g 23.879g 39%
Cholesterol 95mg 0mg 32%
Fiber 0g 7.5g 30%
Zinc 1.1mg 4.06mg 27%
Vitamin B6 0.41mg 0.101mg 24%
Vitamin E 2.38mg 5.65mg 22%
Vitamin B3 3.3mg 0.295mg 19%
Calories 305kcal 659kcal 18%
Choline 101.6mg 28.8mg 13%
Iron 1.4mg 2.43mg 13%
Vitamin B2 0.19mg 0.035mg 12%
Calcium 66mg 160mg 9%
Protein 18.5g 14.32g 8%
Vitamin K 7.8µg 0µg 7%
Vitamin A 47µg 0µg 5%
Vitamin B5 0.184mg 4%
Potassium 520mg 659mg 4%
Carbs 0g 11.74g 4%
Folate 15µg 22µg 2%
Vitamin C 0mg 0.7mg 1%
Net carbs 0g 4.24g N/A
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
131%
Mackerel
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 8.986g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 10)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 4447mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $3.6)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.