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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, 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%

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

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%

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.