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  6. Mackerel vs. Brazil nut

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, fats, and vitamin B1.
  • Brazil nut covers your daily need for selenium 3352% more than mackerel.
  • Brazil nut is lower in sodium.

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

Infographic

Mackerel vs Brazil nut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 ManganeseManganese +∞%
Contains more SeleniumSelenium +2511.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 0% 0% 113% 154% 8.1% 5.5% 11% 23% 0% 0% 17%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
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 Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +137.4%
Contains more Vitamin B1Vitamin B1 +2985%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +46.7%

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%
Omega-6 (Linoleic acid) 23.859g 140%
Vitamin D* 1006 IU 0 IU 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%
Iron 1.4mg 2.43mg 13%
Choline 101.6mg 28.8mg 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%
Carbs 0g 11.74g 4%
Potassium 520mg 659mg 4%
Vitamin B5 0.184mg 4%
Folate 15µg 22µg 2%
Vitamin C 0mg 0.7mg 1%
Omega-3 (ALA) 0.018g 1%
Protein per 100 calories 6.1g 2.2g N/A
Calories per 10 g protein 165kcal 460kcal N/A
Weight per 100 calories 33g 15g N/A
Unsaturated / Saturated Fat ratio 2 3 N/A
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 (DPA) 0.391g 0g N/A
Omega-6 (Gamma-linolenic acid) 0.018g 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
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 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%

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.