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Mackerel vs. Hazelnut — In-Depth Nutrition Comparison

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Significant differences between Mackerel and Hazelnut

  • Mackerel is richer in Vitamin B12, Vitamin D, and Selenium, while Hazelnut is higher in Copper, Vitamin E, Vitamin B1, Iron, and Fiber.
  • Mackerel covers your daily Vitamin B12 needs 500% more than Hazelnut.

Specific food types used in this comparison are Fish, mackerel, salted and Nuts, hazelnuts or filberts.

Infographic

Mackerel vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more SeleniumSelenium +2958.3%
Contains more MagnesiumMagnesium +171.7%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +235.7%
Contains more CopperCopper +1625%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +14.2%
Contains less SodiumSodium -100%

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% 9.4% 48% 756% 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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +685%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +122.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +531.5%
Contains more Vitamin B1Vitamin B1 +3115%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more Vitamin KVitamin K +82.1%
Contains more FolateFolate +653.3%

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +23.7%
Contains more WaterWater +709.8%
Contains more OtherOther +485.2%
Contains more FatsFats +142%
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% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -37.5%
Contains more Mono. FatMonounsaturated Fat +448.7%
Contains more Poly. FatPolyunsaturated fat +27.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Hazelnut Opinion
Calories 305kcal 628kcal Hazelnut
Protein 18.5g 14.95g Mackerel
Fats 25.1g 60.75g Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Net carbs 0g 7g Hazelnut
Carbs 0g 16.7g Hazelnut
Cholesterol 95mg 0mg Hazelnut
Vitamin D 1006IU 0IU Mackerel
Magnesium 60mg 163mg Hazelnut
Calcium 66mg 114mg Hazelnut
Potassium 520mg 680mg Hazelnut
Iron 1.4mg 4.7mg Hazelnut
Sugar 0g 4.34g Mackerel
Fiber 0g 9.7g Hazelnut
Copper 0.1mg 1.725mg Hazelnut
Zinc 1.1mg 2.45mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 254mg 290mg Hazelnut
Sodium 4450mg 0mg Hazelnut
Vitamin A 157IU 20IU Mackerel
Vitamin A 47µg 1µg Mackerel
Vitamin E 2.38mg 15.03mg Hazelnut
Vitamin D 25.2µg 0µg Mackerel
Manganese 6.175mg Hazelnut
Selenium 73.4µg 2.4µg Mackerel
Vitamin B1 0.02mg 0.643mg Hazelnut
Vitamin B2 0.19mg 0.113mg Mackerel
Vitamin B3 3.3mg 1.8mg Mackerel
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.41mg 0.563mg Hazelnut
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 14.2µg Hazelnut
Folate 15µg 113µg Hazelnut
Choline 101.6mg 45.6mg Mackerel
Saturated Fat 7.148g 4.464g Hazelnut
Monounsaturated Fat 8.32g 45.652g Hazelnut
Polyunsaturated fat 6.21g 7.92g Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Fructose 0.07g Hazelnut
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Hazelnut
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
200%
Mackerel
67%
Hazelnut
Minerals Daily Need Coverage Score
131%
Mackerel
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 4450mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 2.684g)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $3.8)
Which food is richer in minerals?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.